WOD for 121218

Mobility: Front Rack 

Strength: Front Squats

2  x 4 @ 90%

1 Max Effort @ 90% (8 rep cap)

*3 min per set*

Metcon

For Time – Complete in Any Order/Rep Scheme (12 Min Cap)

With a Partner!

100 KBS 

80 DB/KB Squats (Open style)

70 V-Ups

60 Burpee to plate (45/25)

L1: KB weight (70/52)(Squats 50/35), V-Ups, Burpee to plate

L2: KBS (52/35)(Squat Weight 50/35), V-Ups, Burpee to plate

L3:  KBS (35/25) (35/20), Tuck Ups, Burpees to plate

L4: KBS (20/15,) Air Squats, Sit-Ups, Burpees