Thursday 121417


Published December 14, 2017


PreWod

Warm up: (10 min)
3 Sets:
200m Run,
25 ft Single arm OH Walking Lunge with KB or DB ,
15x Goblet Box Squat w/ KB or DB

Strength:
Back Squat: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5

Metcon: 11:00 Ascending ladder:
1x Power Clean (135/95)
1x Shoulder to overhead (135/95)
1x Box Jump (24”/20)
(1/1/1, 2/2/2, 3/3/3, 4/4/4….)
*score total reps



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