12/13/17: Wednesday

Today’s Workout:

  • Conditioning – 3 Rounds For Time – 30 min time cap
    • 50 Wall Balls (Sx = 14#/10# – Rx = 20#/14#)
    • 30 Burpees
    • 100 Double Unders (Sx = 200 Single Unders or 100 plate taps)
    • NOTE: The past two days have had built in rest so we were encouraged to do more of a sprint/rest type of workout.  Today is a grind.  Most of us are looking at a 20+ min heavy breather.  Find your rhythm on the wall balls, focus on your breathing (i.e. not holding your breath at any point during the movement), and challenge yourself from the word go.  No point in breaking up exercises into small sets.  Gaming the beginning of this workout will not yield a fast last round. You are going to be tired when you get there regardless, so push yourself in the beginning.
  • Finisher – 3 x 15 Challenging Ring Rows + 20 banded tricep extensions
Jae showing off his good squat form.