Friday 12/26/2014

Thursday 12/25/2014
December 24, 2014
Monday 12/29/2014
December 28, 2014

Friday 12/26/2014

FITNESS
A. Back Squat; build to a 4RM — 12min clock
B. Tempo Back Ext @4022; 8,8,8 / 90s rest

PERFORMANCE
A. Alt Reverse BB Lunges 8 steps x 4 / 90s rest
B. T2B 10,10,10 / 90s rest

CONDITIONING

Tail Pipe
*Partner WOD
6 Rounds for time
KB Front Rack Hold P1 53/35
500m Row P2
(Alt until each partner completes 3 rows and 3 KB holds)
KB must stay in front rack position entire row time or 20 burpees penalty

Individual WOD
3RFT
30 Goblet Squats 53/35
500m Row

MOBILITY
Squat