WOD 12.4.17
Warm-up
Coach’s Choice
Strength
Front Squats
4x4x3x3x3 start at 60% work up to 80% 1RM
WORKOUT
5-10-15-20-25-20-15-10-5….
SDLHP RX 95/65 S 75/55 RX+ 115/85
V-ups
Deficit push-ups
100 foot shuttle run carrying slamball between each set (2 down and backs.) (weight of choice since several are out of commission. Recommend 40 or 50 for men, 25,30,35 for ladies)
20 minute time cap. Get as far as you can in 20 minutes.