Friday, December 14, 2012

Partner WOD:
4 rounds of:
•Max Double Unders
•12 Thrusters 105/65
For max double unders.
4 Rounds of:
•Max Double Unders
•14 kb swings 55/35
*For every minute after 8 your double under total will be deducted by 20. Find the balance between speed and efficiency.
Strength: (21 minutes to complete)
•Two sets of max reps:
75% of 1rm Front squat
•Three sets of 5
Heavy squat clean
•Two sets of 12
Deficit SLDL
•Two sets of 15
Max Height jump Squats