Wednesday: 122816 (1-3)

Posted: December 25, 2016 in WOD

Warm-up:

Repetition Effort: (Pick One) Work up to x6-15+ @9 RPE
Barbell Row
Pendlay Row
Romanian Deadlift
Yates Row

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Lunge
Pistol
Step-up
Tuck Jump

MetCon:
2-4 Rounds:

1. Repetition Effort: (Use 95% of Above)
2. Conditioning: (Pick One)
400m Run
500m Row
3. Gymnastic: (Use 95% of Above)

Comments
  1. Paulo Santos says:

    Repetition Effort:
    Barbell Row
    145×6 @9 RPE
    Gymnastic:
    Jumping Split-Lunge
    BWx26 (+2 from last time)

    MetCon:
    4 Rounds:

    6 Barbell Row @135
    400m Run @8.6 MPH
    24 Jumping Split-Lunge

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