Strength
Push Press – Work up to a 1RM, then do 4×5 @ 80-85%
Conditioning
5 Rounds For Time
20 Wall Balls 30/20#
10 Deadlifts 255/165#
Midline
10 sets: Plank 30 sec on / 30 sec off (80/45#)
WOD Notes: TD = 8-13 minutes. WB weight is the normal “heavy” ball (men & women = 10ft RX). DL weight = 55% of 1RM. You should be able to do majority of reps touch n go or you can do quick singles.
12 Days of Christmas Challenge – Day 2
30 Cal Ski Erg For Time —-Free FitAid for fastest time
***Congrats to Mike Fretz for winning the Day 1 challenge with 22 wall balls @ 30#!