WOD for Friday, Dec 27, 2019

Strength 27-12-2019

Floor Press: Build to a 1RM in 10 sets. Rest 2:00

  • sets should look like 5-4-3-2-1-1-1..
  • 3-4 singles over 90% of 1RM
  • Make sure spotters are in place

Conditioning 27-12-2019

Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders

  • Scale CTBs: Regular kipping pull-up, less reps, chin-over hold x :20/round

Extra Credit 27-12-2019

Prone Lateral Raises: 3 x 30. Rest 60s.

Open Gym

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