Thursday 12/26

We hope you all had a wonderful Holiday! Now it’s time to get back to work. Hopefully those cookies you ate will pay off with some extra weight and reps today!!! The Metcon is a repeat WOD from back in June. For those of you who’ve been keeping track I expect 2 minutes minimum shaved off!!

 

STRENGTH: Bench Press
w/u – 3×5@increasing
w/s – 3x 3, 2, 1@increasing each set. One set consists of:
3 reps, 30s rest, 2 reps, 30s rest, 1 rep… After completion you increase the weight.

METCON: “Porterhouse”
3 Rounds for times
10 Front Rack Lunges@115/75 (total)
8 Hang Power snatch@115/75
6 Push Press@115/75
8 Hang Power snatch@115/75
10 Front Rack Lunges@115/75 (total)
*rest 60s between rounds*
*THIS IS A REPEAT WOD. WE DID THIS 6/27/13*

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