12.14.15
Warm up- 27-10 Unbroken Double Unders Olympic: 4×3 Low Hang pause Snatch Strength: 10min EMOM of: 3 Deadlifts…365/255 3 Bench Press…225/145 Metcon: Explode WOD
12.14.15 MONDAY “BLACK WIDOW”
6min AMRAP of: 15 Snatches…155/105 15 Burpee Box Jump Over…24/20 10 Bar Muscle Ups (sub-15 chin ups) 40 Wall Balls…20/14…10/9 8min Rest 8min AMRAP of:... Read More