Wednesday December 10, 2014

Strength: 12 minutes total. Spend 10 Minutes working up to a heavy 3 Rep Max Front Squat.  Then drop to 80% of that and hit a 10 Rep Max Front Squat.
 

WOD – For Time
150 Double-Unders (300 singles)
100 Air Squats
75 Sit Ups
50 Wall Balls (20/14)
35 Burpees
20 Hand Stand Pushups
10 Muscle-Ups (20 C2B, 20 Dips)
*20 min Cap