Tuesday, December 7

XT Strength: 5:30pm

Rebuild option available all day.

Skill:

Pistols Practice/Strength

Strength:

-

Rebuild today is built into the class WOD format. See Rebuild options in parentheses below.

WOD:

Every 1 min for 30 mins, alternating between:

Farmers Carry, pick load, 100 m

24 Jumping Lunges 10 L/10 R (Rebuild: :50 SL RDL @ 3111, focus on one side each minute)

20 Single Arm Kettlebell Push Press, pick load  (Rebuild @21X1)

20 Goblet Squats, pick load (Rebuild @31X1)

40 Double Unders   (Rebuild: Hollow Rock/Hold :20 on, :15 off, :10 on)

You should be able to complete each station in 45-50 secs. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.

XT Strength:

A)

Back Squat 5-4-3-2-1

Shoulder Press 5-4-3-2-1

B)

3RFQ

Plank Shoulder Touches x20

Prone Plank on Rings (Accum. 1:00)

C)

3 x 50ft.

Diagonal Bounding