Monday Dec 10, 2012

Front Squats
5x10

Strict Chin Ups/ Chin Up Negatives
5x3

Chin Ups to be done in between squats sets. If person cannot do a strict chin up without a band then they are doing 1-2 negatives per round.

Rest

WOD:
5 min AMRAP
15 Box Jumps/Step Ups (24/20)

10 Goblet Squats (53/35)
15 BFSU

Rest 2 min, repeat

Rest

Core Supplement
50 Flutter Kicks holding med ball (20/14)
50 Butterfly Sit Ups with med ball
50 Russian Twists - per side with med ball