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Tuesday December 1, 2015

Tuesday

Warm Up: 400 m run or row (can sub in burpees if you want ;). )
5 Cossack squat (each side) 
5 Roll to candlestick 
5 Lunge jumps (each leg) 
30 seconds Hollow body hold 
5 Mountain climbers (each leg)
10 yards Spiderman lunge 
30 Ft Knee hugs
20 ankle rotations per ankle

Strength: Back Squat 5x3 @ 80%
Beginners: 5-10lbs more than what you did on the 16th.
Masters: 4x3 @ 80%

Wod:

3 Rounds
1 minute max calorie row
1 minute rest
1 minute max rep box step ups (24/20)(105/75)(75/55)(55/35)
1 minute rest
1 minute max reps abmat situps
1 min rest

**Step Ups will be back rack.

Earlier Event: November 30
Monday November 30, 2015
Later Event: December 2
Wednesday December 2, 2015