WOD 12/30/15
Fitness WOD
1. Shoulder press
5×3 medium heavy
2. 5 rounds for Calories
60 sec-10-Plate Ground to Overhead
Remainder of minute max cal airdyne
60 sec Rest
Performance WOD
1. (2-Power Cleans
+
1-Push PRESS)
5 sets @70%1RM c&j
2. 5 rounds for Calories
60 sec-10-Hang Power Snatch 115/75
Remainder of minute max cal airdyne
60 sec rest.
(Score is total cal on airdyne)
