Wednesday December 3rd 2014

Wednesday
WU: 3 Rounds of: 50 Jump Rope (Singles) 10 Wall Balls
Skill: Split Jerk (from the rack) (15 minutes)
** Emphasize to take frequent rests. IF they fatigue too fast their form will decrease.
** “Push yourself underneath the bar” “Shrug the weight up”
M – 95/115
W – 35/65
Strength:
WU sets: 10/8 reps Light Front Squat
Working sets: 5/4/3/2/1 Heavy Front Squat
** HEAVY – emphasize to try and hit the rep max weight for each set
WOD:
20 Wall Balls (Players Choice ~ they pick the weight)
10 Burpees
10 Pull-ups
10 Swings (M – 53,70 W – 20, 30)
20 Leg Lifts

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