WOD Mon Dec 23

Warm-up

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

Strength

Back Squat Waves

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

Work

“Dopamine”

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

CompTrain

3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
4 Gym Length Sled Drags