December 2017

Strength WOD

Floor Press 10/10/8/8/8
15 Banded pull a parts between each set

WOD

8 Back Squats (From the rack @ 60-70% of 1 RM.  These should be unbroken, but challenging)
16 Jumping Air Squats
16 Hand Release Push ups
Rest 1 minute
5 Rounds
The met con is something a little different than we usually do.  The back squats are coming from the rack.  Then go directly into jumping air squats.  The back squats should be a load they can do unbroken and have control under.

DRIVE

5 min AMRAP
 1,000/800 M Row
Max Burpees
Rest 1 Min
5 min AMRAP
100 Doubles/300 Singles
Max Wall Balls
Rest 1 Min
5 min AMRAP
50 KB Swings
Max Sit ups
Rest 1 Min
2 Rounds
Score = Total Sit ups, Wall Balls and Burpees
Use all you can to get as high as you can in wall balls