Thursday December 10, 2015

Warm Up:

1 min max calorie row - nice and slow
5 situps
5 parallette dips or negative dips
crab walk down and back
10 ankle rotations (each side)
10 pressing snatch balance 

Strength: Front Squat 4x3 @ 75% of 1 RM
Beginner: building sets

Wod:

21-15-9
GHD's (weighted abmat situps)
Ring Dips (banded)(box)
OHS (115/75)(75/55)(55/45)