Friday 120817


Published December 8, 2017


PreWod

Warm up: (total 10 min)
5:00 of Bike, run or row (every min stop and complete 5x air squats)
3 rounds:
20x Double under (60x singles)
10x Knee to Elbow Push up
10 Knees to Elbow

Strength:
Bench Press:
4×5 @ 80% of 1RM

Metcon: (15 min time cap)
3 Rounds for time
400 m run
4x Squat Clean (185/135)
*every 2 min 5x burpees
*score time or rounds and reps 1 round = 5 reps



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