Wednesday, December 6th

A.

STRENGTH:

5 Minute EMOM:

1 Pausing Front Squat (3 Second Pause) Build in Weight

Directly into…

5 Minute EMOM:

1 Front Squat Building to a Heavy Single for the Day

There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving well.

B.

METCON:

8 Minute AMRAP:

10 Toes to Bar

30 Double Unders (60 Singles)

Rest 4:00

Then...

8 Minute AMRAP:

Wallballs (20/14)

*15 abmat sit-up penalty after each break. Score is total wall balls completed.


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