Monday December 26th, 2016

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Warm-up

Run or Row 1 mile

 

Level 2 WOD:

4 rounds for time:

60 Double Unders

30 Sit-ups

15 Kettlebell Swings (70,53)

 

Level 1 WOD:

4 rounds for time:

40 Sit-ups

30 Double Unders

15 Kettlebell Swings (53,35)

 

Post WOD Strength:

Front Squat

5 x 75%, 3 x 85%, 1+ x 95%

**Go for a new 1RM if you are feeling good today

 

Grunt Work:

Prize Squat hold for 10 minutes

Level 2 MODS:

MOD 1: KB (53,35)

 

Level 1 MODS:

MOD 1: DU Attempts, KB (35,20)

MOD 2: 3x Singles, KB (20,18)