WOD 12/13/13

WOD 12/13/13


*Please "Check In" when you get to class. Thank you!

Strength

5 x 1

Back Squats 

*Add 5lbs to last Friday's weight IF you can maintain depth


WOD

Complete 3 Rounds for Total Reps of:

1 min Max Rep DB Push Press (50/30)

1 min Rest

1 min Max Rep Weighted Pull Ups (50lbs/20lbs)

1 min Rest

1 min Row for Calories

1 min Rest

1 min Max Rep Burpees


You choose whether you want to do strict or kipping weighted pull ups (the "errors" in this video are hilarious though)



There are some good trainers in this video