Monday, December 23rd

Strength

Back Squat Waves

*Percentages based off of 5 Rep Heavy.

Set #1: 6 Reps

Set #2: 4 Reps

Set #3: 2 Reps

Set #4: 6 Reps

Set #5: 4 Reps

Set #6: 2 Reps

Set #7: 6 Reps

Set #8: 4 Reps

Set #9: 2 Reps

Conditioning

“Wonderwall”

@ 74% @ 80% @ 86%

@ 80% @ 86% @ 92%

@ 86% @ 92% @ 98%

For Time:
60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD