December 12, 2018

STRENGTH

Tempo Back Squat (Partner) 2-2-2-2-2

Seated Single Arm Arnold Press 2 sets @ 6-8 reps & 2 sets @ 4-6 reps

WOD

12 min Continuous Grind

  • 10 meter Seated Sled Drag Face Pull (4 mat lengths—32’)

  • 12-20 Wall Balls (no rest or setting down of the ball, scale between 12-20 in a row—go up in # as you can)

  • 10 Ring Rows (hold 1 sec at the top of each rep) --- do this by the monkey bar rig

  • 5-10 Strict Pull Ups

  • 12-20 OVH Plate Squats (hold a plate over head and squat 😊)