Monday WOD December 16, 2018
Sunday December 16, 2018 'Monday WOD'

Strength: Tempo Pause Back Squats 3-3-3-3 **2 sec. down 2 sec pause**

Workout: For Time


Power Snatches RX M(95lb.-115lb.-135lb.) RX F(63lb.-73lb.-93lb)

Wallballs RX (20lb./14lb.) (11ft./10ft)

Toes To Bar

Extra Credit: Tabata **20 seconds on, 10 second break for 4 minutes**

  1. Assault Bike
  2. Plate Twist
  3. Lunges **weighted optional**

***Stay on assault bike for the full tabata, rest as needed then do #2 rest then onto #3.***