Wednesday, 12/09

Wednesday 12/09
Cash in: 2×400 on 2 minutes
Cash out: 3×30 L-sits toe taps (15 each leg)
 
Basic
Four sets of:
  • Front Squat x 6-8 reps @ 3011
  • Rest 60 seconds
  • Strict Pull-Ups x 6-8 reps @ 2111
  • Rest 60 seconds
  • Double-Under Practice x 60 seconds
  • Rest 60 seconds
 
Complete as many rounds and reps as possible in 10 minutes of:
  • 10 Pull-Ups
  • 10 Alternating One-Arm Dumbbell Snatches
  • 10 Box Jump Overs
 
Performance
Every 3 minutes, for 18 minutes (6 sets):
  • Overhead Squat x 2-4 reps
 
Complete as many rounds and reps as possible in 10 minutes of:
  • 10 Pull-Ups
  • 10 Alternating One-Arm Dumbbell Snatches
  • 10 Box Jump Overs
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