01 Dec Wednesday – December 2nd, 2020

Posted at 19:55h in WOD by

In Gym

Strength:

  • Front Squats
  • Work to a heavy triple

Metcon:

  • 21-18-15-12-9-6-3
  • Front Squats @ 60% from above
  • Dips
  • Mountain Climbers to plate (L+R=1)

At Home

Warm up:

  • 3 Rounds
  • 3 Inch Worms
  • 6 Kang Squats
  • :30 Jumprope

Mobility:

  • 2:00 Frog
  • 1:00 Cat & Cow
  • 1:00 on each Calf

Metcon:

  • 250 Jumprope or Double Taps
  • 200 Flutter Kicks
  • 150 Mountain Climbers
  • 100 Air Squats
  • *RX Partition as you like, SRX Top to Bottom