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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