WOD - 14 December 2014 METCON: 4 rounds for time…30x double-under, 20x medball front squat (20#), 2x legless rope climb. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup up to the split jerk, cool down 2-4 minutes then complete workout. DOUBLE-UNDER SUBSTITUTION: 30x single-under + 150m row. SCALE #1: Reduce medball to 14#. Substitute standard rope climb. SCALE #2: Reduce to standard air squat. Substitute 4x strict or band-assist strict pullup. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above.
Posted on: Sat, 13 Dec 2014 20:48:22 +0000
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