12/21/2016
Only 4 DAYS ’till Christmas!
Back Squat (5 x 3 )
Perform 5 sets of 3 reps at a moderate-heavy load (80-85%)
Metcon (Time)
RX:
3 rds for time:
9 Bar Muscle Ups
15 Wall Balls 20/14#
400m Run or 500m Row
3 rds for time:
9 Bar Muscle Ups
15 Wall Balls 20/14#
400m Run or 500m Row
Scale 1:
3 Rds for time:
18 Chest to Bar
15 Wall Balls 20/14#
400m Run or 500m Row
Scale 2:
3 Rds
18 Pull-ups
15 Wall Balls 14/10#
400m Run or 500m Row