Saturday 12/16 WOD


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PERFORMANCE & FITNESS:
''MaxAerobicPower'' (MAP) 30/30---> 60/60 ---> 90/90 @ 85-90% High Effort:
30/30 x 5 Rounds:
30 Sec DB Hang SQ Clean @ 40-45/25-30#
30 sec walk
30 Sec Burpees to 12'' above reach
30 sec walk
30 sec Bike
Rest 5 Min
+
60/60 x 3 Rounds:
60 sec Wall Ball
60 sec walk
60 sec Power Cleans @ 135/95# All Singles
60 sec walk
60 sec Ski
60 sec walk
+
90/90 x 2 Rounds
90 sec Burpee Box Jump overs 
90 sec walk
90 sec DU
90 sec walk
+
AbsOfSteel Day 13
6 Rounds:
10 R Wolf Raise 
10 L Wolf Raise
10 R Leg Raise in Arch - Heel behind , leg locked - toes pointed 
10 L Leg raise 


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