19 Dec WOD- Tuesday, Dec 20

Strength:

Back Squat Wendler wk 1
All % are based of 90% of 1RM
65% x 5
75% x 5
85% x Max reps

WOD:

7 min AMRAP increasing ladder
2,4,6,8…
Power Cleans
Pistols

Lv1: 95/65
Lv2: 125/85
Lv3: 155/105

6pm Lite N Tite
WOD 1:

20-15-10
Row for Cal
Wall Balls 20/14

WOD 2:

3rds
400m run
20 Box Jumps/step-up
20 Abmat Sit-ups

Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.

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