MONDAY DECEMBER 13 2021

LEG DAY

select two exercises to do 4 sets of 12

-Back Squat
-Single Leg(staggered stance) RDL
-Deadlift

Use set one as a bit of a warm up. Adjust weights as needed, resting :90 between sets. These are not max effort with possible exception on the last set of each exercise. Other sets should still feel tough. Record weights on all 8 sets. List exercises below.

“WEAPONS OF CHOICE”

For Time: (15 min cap)

21 Power Cleans
1500m row(preferred), 1250m ski, or 2 mile bike
9 rope climbs or 45 pull-ups

T1: Adjust weights and movements according to ability(see coach for recommendation)
T2: 155/105
T3: 155/105 power snatch

Sunday, December 12th, 2021 at 7:00 pm / WODS