Wednesday

Screen Shot 2014-12-20 at 11.05.36 AM
Curtis getting above the rings

*Remember – AM & Noon Class Only Today!

WU
5 Min Medball Drills (1 min each)

WOD

5 mins to Work up to challenging set of 5 weighted/banded DH Pull-up
then 4 sets to failure at that weight/band with 2 mins rest between

3 rounds for time of:
Hill Loop Run/ 1000m Row or 1000m Ski (switch up each round)
6-5-4-3-2-1 Down Ladder of KB Swings & Burpees

RX: 70/53# Russian

Foundational
3 Rounds for Quality
Flat Loop or 600m Row or 600m Ski  (switch up each round)
5-4-3-2-1 Down Ladder of KB Swings & Burpees

*check with coaches for MOD’s… challenge yourself.

Cooldown
6 min AMRAP of a weakness

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