12.20.16 “Killing It”

December 19, 2016
We will be tackling our famous 12 Days of Xmas WOD on Saturday morning!!! Get your wrapping done early cause you wont be able to tie those little bows after...lol!

We will be tackling our famous 12 Days of Xmas WOD on Saturday morning!!! Get your wrapping done early cause you wont be able to tie those little bows after…lol!

FITNESS & LIFESTYLE

STRENGTH
Push Press
3 Rep Max

METCON
“Killing It”
21-15-9
Front Squats (135,95)
Row for Cals
TIME CAP 7 Minutes
This should be a very fast workout. You will go in heats today. Scale appropriately.

 

SPORT & PERFORMANCE

WARM UP
3 rounds not for Time
250 Row
30 Hollow Rockers
1 Monkey Bar or Lateral Rig Traverse
50 ft Zercher Carry (if you do not have a yoke, then use a barbell with kettlebells hanging off the end with bands)
Rest as needed

A. STRENGTH
Push Press
3 Rep Max

B. METCON

“Killing It”
21-15-9
Front Squats (135,95)
Row for Cals
TIME CAP 7 Minutes
This should be a very fast workout. You will go in heats today. Scale appropriately.

Rest 10 Minutes Exactly

C. 1 Mile Run for Time

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