Thursday, December 23

Rebuild option available in all classes.

Strength

2 Deadlifts

Every 3 mins for 15 mins.

Set 1-2: 80-85% 1RM

Set 3-4: 85% 1RM

Set 5: 85-90% 1RM

Rebuild A (can be done in lieu of Strength)

Alt every 1:30 x 5 rounds

SL RDL x 8-10 (4-5/each) @ 3111

Deficit weighted Jefferson Curl x 4 @4442

Rebuild B (in lieu of WOD)

Every 1:30 for 18 mins, alternating between:

30 Banded Prone Lying Leg Curls @1010

max rep Bear Crawl Barbell Roll Outs, :45-1 min

12 Supinated Barbell Bent Over Rows, pick load @2111

15 Frog Pumps, pick load @1112

WOD:

2 rounds, each round for time, of:

60/40 Assault Bike Calories

30 Kettlebell Farmers Carry Walking Lunges, 32/24 kg

15 Burpee Box Jump Overs, 24/20 in

Go every 8 mins.