Monday 12/11 WOD


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PERFORMANCE:
A. Build to a Tough Complex in 10 Min :1 Power Clean + 1 Below Knee Power Clean + 1 Above Knee Power Clean
B. 1-3 CTB every 30 sec x 10 sets
C1. Strict Press @ 22X2; 4-6 Tough reps x 3; rest 60 sec
C2. Weighted parallel Grip Pullups @ 22X2; 2-3 x 3; rest 60 sec
+
''PaceTrain''
Every 3 Min for 12 Min:
300/250 Meter Row/ 18/12 Bike Cals
40 DU
+
AbsOfSteel Day 8:
18-15-12-9-6-3-6-9-12-15-18
Vertical Toe Touches
Heel Touch
FITNESS:
A1. Strict Press @ 22X2; 4-6 Tough reps x 4; rest 60 sec
A2. Weighted parallel Grip Pullups @ 22X2; 2-3 x 4; rest 60 sec
+
B. ''PaceTrain''
Every 3 Min for 12 Min:
300/250 Meter Row
40 DU/80 Singles
C. Build to a Tough Complex in 10 Min :1 Power Clean + 1 Below Knee Power Clean + 1 Above Knee Power Clean
+
AbsOfSteel Day 8:
18-15-12-9-6-3-6-9-12-15-18
Vertical Toe Touches
Heel Touch


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