WOD-10 DIC18

STRENGTH
1RM FRONT SQUAT
OR
EMOM×16
1:10×KB MIXED RACK OH WALKING LUNGE(5/5)
2:15×KB GLUTE BRIDGE
3:10×SINGLE ARM SEATED DB STRICT PRESS(5/5)
4:BIKE/ROW/RUN/ROPE

WOD(20'CAP)
10 THRUSTER(50/35)
20 BURPEE BOX JUMP OVER(24"/20")
10 OVER HEAD SQ(50/35)
15 PULL UP
10 P SNATCH(50/35)
5 BAR MU
10 P SNATCH(50/35)
15 PULL UP
10 OVER HEAD SQ(50/35)
20 BURPEE BOX JUMP OVER(24"/20")
10 THRUSTER(50/35)
RX+(60/40)

2' REST

TABATA ABS