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Wednesday, December 14, 2016

13
Dec

Wednesday, December 14, 2016

Warm Up:
Self Assisted Pull Ups : 5×5

WOD:
AMReps 21 mins: Overhead Squats, Burpee Over Rowers, Row Calories
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Post WOD:
Barbell Curl 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.

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