MONDAY 12-16-19

Warm up

10 Minutes For Quality or 3rounds

40 Single Unders

200 Meter Row

10 Russian Baby Makers

5 Inchworms

PRIMER

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

STRENGTH

Back Squat Waves

Take 5-7 Sets to Build to Opening 74%

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

• These percentages are based off your 5RM Back Squat

WOD

For Time: (25 min cap)

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

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