Wednesday 12/27 WOD


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PERFORMANCE:
A. Back Squat @ 40X1, 6-4-2: rest 2-3 min ( ALL challenging sets)
B. Split Jerk - Build to a tough Single  in 10 Min
C. EMOM x 10 mins:
Odd:  5 Kipping Ring/Bar Dips @ 40X1 Tempo
even: 5 Perfect TTB
+
''ThePaceTrain''
10 Min @ 85-90% SAME PACE per set:
25'' OH Plate Walking Lunges @ 45/25#
10 Plate Facing Burpees ( jump over)
25'' OH Plate Walking Lunges
10 Plate Ground To Overhead @45/25#
+
AbsOfSteel - Day 23
Accumulate 2 Min SuperMan Hold


FITNESS:
A. Squat Clean &  Split Jerk - Build to a tough single in 10 Min
B. Back Squat @ 40X1, 6-4-2: rest 2-3 min ( ALL challenging sets)
C1. Weighted/BWT Supinated Grip Ring Rows @ 40X0, 8-12 tough reps x 3; rest 90 sec
C2. Weighted/BWT Push-ups @ 40X0, AMRAP unbroken x 3; rest 90 sec 
+
''ThePaceTrain''
10 Min @ 85-90% SAME PACE per set:
25'' OH Plate Walking Lunges @ 25/15#
10 Plate Facing Burpees ( jump over)
25'' OH Plate Walking Lunges
10 Plate Ground To Overhead @25/15#
+
AbsOfSteel - Day 23

Accumulate 2 Min SuperMan Hold


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