WOD for Monday, Dec 11, 2017

Strength 11-12-2017

Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s.
– 1 Count squeeze at top

Pavement

4 Rounds for Time:
15 USA Swing (32/24kg)
30 Double Unders
15 Goblet Squats (32/24kg)
30 Double Unders

  • 15:00 Cap
  • KB weight choices are intended to be heavier today as athletes should have to break these sets up.

Extra Credit 11-12-2017

1) Reverse Hyper: 4 x 15 Rest 90s.
or
Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

2) Side Plank: 3 x 10-20s each. Rest 30s.

Open Gym

Make a note of your achievements in 'Open Gym'

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