WOD 12/21/16

 

Intermediate

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

30 Sec handstand hold

15  Sec rest

30 Sec weighted plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

40 Jump rope

8 Squat thrusts

Beginner

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

25 Sec handstand hold

15  Sec rest

25 Sec plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

30 Jump rope

6 Squat thrusts