WOD NOTES:
Today you have two options.
Option one:
Perform today’s strength work
Option two:
“12 days of Rebellion” if you missed it.
Fitness and Performance
Front Squat
3-3-3-3-3
w/3 second pause at the bottom
5 sets
20 Weighted reverse lunges
+
60 seconds ME Assault bike
2 minutes rest between sets
Sport
5 sets
Clean + hang clean (3 sec pause at knee)
5 sets
Split jerk x 2 (3 sec pause in lock out)
6 mixed sets
15 KB Swings 24/20
12 T2B
6 Burpee box jump
Rest 1:1
