December 6, 2013
Christmas Party Countdown: 8 Days
Kyra, Evelyn and Brea
–
STRENGTH:
Tempo Front Squats
5 sets of 3-4 reps @41×1
Use 70% of 1RM
*Performance use same weight as Tuesday
WOD:
Five rounds for time:
3 Deadlifts
10 Hand Release Push-ups
20 Double-unders
Fitness: 315/220
Performance: 335/235
–
Supplemental Performance Training:
Establish a 5RM Push Jerk