WEDNESDAY DECEMBER 31, 2014

STRENGTH

BACK SQUAT (ADD 30 LB TO 1RM)

58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

OPEN WOD 14.2

EVERY 3 MINUTES FOR AS LONG AS POSSIBLE COMPLETE:

0:00-3:00

2 ROUNDS

10 OH SQUATS   RX=95/65  A/MASTER 55+ ==65/45

10 CTB   RX=CTB    A/MASTERS MEN 55+ = PULL UPS 

                               A/MASTERS WOMEN 55+ =JUMPING CTB

3:00-6:00  --2 ROUNDS OF 12 EACH

6:00-9:00  --2 ROUNDS OF 14 EACH 

AND SO ON INCREASING BY 2 UNTIL YOU ARE UNABLE TO COMPLETE BOTH ROUNDS IN THE TIME ALLOWED  - IF YOU COMPLETE THE REQUIRED AMOUNT OF REPS IN THAT TIME FRAME YOU WILL REST THE REMAINDER OF THAT TIME FRAME