WOD 12/15/16

A1: Warm Up –

3 Minute AMRAP of:

5 Deficit Push Up

5 Each D.B. Renegade Row (HBD)

10 D.B. Front Squat

B1: Back Squat – 5X5 @65-75%

@31X1;  % of 1RM

B2: Close grip bench press – 5X4 @75-78%

@20X2; % of 1RM

B3: Rope Climb – 5X1

Superset  Squat, CGBP with Rope Climbs

Choose an advanced version= advanced for you.

Progression- partial rom->full rom->legless->Straddle->L-Sit->weighted->weighted + legless->Inverted etc.

C: 3 RFQ of:

6 Push Press (115/75)

9 Box Jump (24/20″)

12 DeadLift (115/75#)

No Redlining! Keep it aerobic, practice staying composed and sticking to the pacing from start to finish!

-8 Minute Cap