Wednesday 12/4/19

STRENGTH
3-3-3*
Push Press
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD
1 ROUND 4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
5 Up-Downs + 10 KB Swing

STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups

STATION 3
EMOM
:45 Plank Hold

STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank