December 17, 2013
Off
Warm-up:
Run 400 meters, Dynamic Stretches
Strength Work:
Front Squat
10-10 @ 65% 1RM
(Do two 15′ Rope Climbs in-between FS sets)
WOD:
4 Min AMRAP:
Run 400 meters
Max Effort Thruster with remaining time, #95/65
Rest 1min
4 Min AMRAP:
Run 400 meters
Max Effort KBS with remaining time, #53/35
Rest 1min
4 Min AMRAP:
Run 400 meters
Max Effort Wall Ball with remaining time, #20/14
