22 December, 2014

By 12/22/2014 wod

Fitness/Performance

Strength

4 x 5 Pause Back Squat (3 second pause at bottom of Squat)
Heavy but Perfect

Conditioning

F: 4 rounds for total working time of:
15 Burpees
15 Pull-ups
10 Burpees
15 Push Press @ 95/65#
5 Burpees

P: 4 rounds for total working time of:
15 Burpees
15 C2B Pull-ups
10 Burpees
15 Push Press @ 95/65#
5 Burpees

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