Monday, Dec. 28, 2015
A. Take 8:00 to accumulate the following:
400 meter run or 500 meter row
20 strict pull-ups
100 double-unders / 200 single-unders
20 push-ups
20 strict toes-to-bar
B. Back squat – month 3 | week 1 *
Add 10# total to 1RM, then calculate new WW (90% of 1RM)
65% x 5
75% x 5
85% x 5+
* We will repeat week 1 | month 3 next week due to the holidays.
C. Four rounds for total time:
300-meter run
20 wall balls (24/20) to 10′ target
15 chest-to-bar pull-ups
Rest 2:00 between rounds
>> On-Ramp
Three rounds for total time:
Run 200 meters
15 air squats
10 ring rows
Rest 2:00 between rounds