General Fitness Monday 12/21/15

Prep Work

3 Min R0w For calories- Keep track of how many you can get in a warmup format
2X30
Table top stretch
Couch stretch

2X10 Goblet squats 53/35

WOD
A.
3X9 Back squat @ 92.5-97.5% of 10RM

B.
Tabatta Burpees 8 Sets of :20 On :10 Off
For this week its all about the overall score. See how many in 8 sets you can get

C.
15 Min AMRAP
5 Pull ups
10 Push ups
15 Air squats
1 Squat clean+ jerk 155/115
Go at “open” pace. Each round you complete you will add another rep to the Squat clean and jerk.

D.
5 min air dyne cool down.

Cool Down
Mobility
Post results

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