DECEMBER 9.2015

 In W.O.D.

Workout of the Day

Warm Up

2 min jump rope

8 Jerks PVC- Bar

8 Ring Dips

8 Wall Balls

x2

Strength

Front Squat

12 reps starting @70% and increase, last 4 reps hvy

WOD

2 Rope Climbs

5 Stone to shoulder

10 Pwr Jerks 155/105

5 rds NFT

Cool Down

45 sec plank w/ 45/25 on back

x3 rest 1min betw

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