12/11/14 WOD


Mobility:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Front Box Squat

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

This is the 6th session of the Front Box Squat cycle, try and use the same weights from last Monday or Friday.


Super Set: Perfect Ring Push Ups

5 – 10 reps in between each of your 6 sets

Ring push ups for everyone.

Metabolic Conditioning Workout:  “Busted Stuff” – As many rounds as possible in 7 minutes.

100′ overhead plate walk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

3L/3L weighted pistols with plate (same)

30 double unders or 40 crossovers or 50 single unders

rest 1min

800m Run


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