WODs

19DEC14

Weightlifting Back Squat (21) @50-55% Back Squat (15) @60-65% Back Squat (9) @70-75% Partner Metcon – 15 Minute AMRAP 6 Muscle ups (or 12 dips) 7 C&J (135/95) 8 Burpees

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18DEC14

Weightlifting – A Deadlift (3RM) Weightlifting – B Bench Press (10RM) Follow each attempt with 250m row.

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17DEC14

CHIPPER 100 Burpees 150 Swings (53/35) EMOM – 2 Front Squats (155/115) FS start at 3,2,1,go

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