WOD 12/9/16
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90%5RM. C+D) Clean from deficit (10kg bumper plate) Establish 1RM. MetCon: 9min AMRAP 5 Burpee pull ups 10 Clapping Push ups 15 Wall balls *Ask coach for scaling options. |
| S&A WOD ME Squat Zarcer squat (from racks) 2-2-2-2-2-2 Barbell good mornings 4*6-8 (Dumbbell) Bent over row 3*10 Glute bridges 100 reps in any order |