Monday Dec 6

Superset the Following

A) 4×12 Lunge (RX: Double DB Suitcase Lunge) (ADV: Barbell Back Rack Lunge)

B) 4x 15-25 Push Ups

METCON

150 Double Unders (150 Singles)

20 Front Squat (RX: 95/65) (Adv: Back Squat 115/75)

20 Toes to Bar (Scale: A) Hanging Straight Leg Raise – B) Hanging Knee Raise – C) Ab Mat Sit Up)

20 Front Squat (RX: 95/65) (Adv: Front Squat 115/75)

20 Toes to Bar (Scale: A) Hanging Straight Leg Raise – B) Hanging Knee Raise – C) Ab Mat Sit Up)

20 Front Squat (RX: 95/65) (Adv: Overhead Squat 115/75)

20 Toes to Bar (Scale: A) Hanging Straight Leg Raise – B) Hanging Knee Raise – C) Ab Mat Sit Up)

150 Double Unders (150 Singles)

OPTIONAL ADDITIONAL WORK:

A) Overhead Squat 5×5

B) Running Conditioning: 8:00 Run, walk to recover for 2:00, 5:00 Run (15:00 total)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD