CrossFit WOD 12/15/16

Strength:
Pause Back Squat
(3 count in the hole)

Work sets: 5x3reps
**usually around 60-70% of Back Squat 1RM
**students can increase weight each set add long as they are keeping good form and holding the 3 count for all 3 reps

WOD:
Khalipa EMOM 
EMOM for 12 min complete:
Advanced: 
7 KB Swings (70/53)
7 Burpees

Intermediate:
5 KB Swings (53/44)
5 Burpres

Beginner:
5 KB Swings (44/35)
5 Burpees 

*Also don’t forget we are still doing the toy drive for AIM if you get a chance to bring by some toys to donate or have a few bucks to spare

Posted in Workout of Day