WOD for Monday, 12/8/14

9
Dec

WOD for Monday, 12/8/14

Strength: Press 4×2 – 1st set at 65% of max, 2nd set at 75% of max, 3rd set at 85% of max, 4th set at 95% of max Rest 1 minute Choice of a “Squat” Bodyweight Progression Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge Rest 1-2 minutes

Met-con:  First round of Fran, Helen, Annie, and Kelly 21 Barbell 95/65 or KB Thrusters 35/25 21 Pull-ups 400 meter run 21 Kettlebell Swings 55/35 12 Pull-Ups 50 Double Unders 50 Sit-up (abmat)s 400 m Run 30 Box Jump 24/20 Wall Balls 20/14

Stretch: Full Body Stretching Series #4

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