0572

Dec 8th, 2014

Comments: 0
Category: CROSSFIT WOD

0572

WARM UP:
200 M RUN
15 ZOMBIE SQUATS
15 REVERSE HYPERS
2 ROUNDS

MOBILITY:
SQUAT/FRONT RACK (10 MINS)

SKILLS:
FRONT SQUAT / THRUSTER

WOD:
TABATA THRUSTERS 95/65
REST 2 MINS
TABATA PULL UPS (CTB)
REST 2 MINS
TABATA V UPS

SCALE PULL UPS/ INVERTED ROWS

STRENGTH:
PAUSE FRONT SQUATS @ 75% 5X3 ( 1 SEC PAUSE)
WEIGHTED BOX JUMPS @ 50% 4X5
STIFF LEG DEADLIFT 4X5

CONDITIONING:
BANDED SPRINTS 4×3

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