WOD for Sunday, Dec 10, 2017

Strength 10-12-2017

1) Tempo Overhead Squat: 5 x 4, adding weight only if form permits. Rest 90s.
– 31×1 Tempo
– Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

2) 1-Arm DB Row w. rotation: 3 x 10 ea. Rest 60s.

Conditioning 10-12-2017

10 Rounds of:
50 meter Heavy Sledpush
50 Meter Heavy Farmer Carry
Rest 60s after each set.

  • Athletes choice of weight.
  • Add weight to sled during workout if possible.
  • 20:00 Cap

Or – Alternate Option –

8 Rounds of:
30s Bike, row, or ski erg for max cals
50 Meter Farmer Carry,
Rest 90s.

  • Score = highest calorie round.

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