Monday, Dec. 16, 2013

121613 WOD

A. Run 800 meters with med ball NFT

B. Back squat – Wendler week 3; month 3

75% x 5

85% x 3

95% x 1+

Since this is the heaviest week of our third cycle, be sure to use an EXPERIENCED spotter

C. For time:

50 air squats

50 Russian kettlebell swings (53/35)

50 sit-ups

50 double-unders

EMOM: 50-meter run

>> On-Ramp

25 air squats

25 kettlebell swings

25 sit-ups

25 double-under attempts

EMOM 50-meter run

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