2017.11.30

DSC00377

Don’t Forget:

Join us THIS Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

front OR overhead squat

    • 6×3

– all sets above 80%

 

Conditioning:

2 rounds

    • half Tabata L-sit or L-hang
    • half Tabata calorie AirBike
    • half Tabata ab-mat sit-ups
    • half Tabata front squat or overhead squat hold (95/65, 75/55)

– Tabata: 4 minutes of 20 seconds of work/10 seconds of rest

– hold bottom of your squat for squat holds (choose the same squat as you did for Strength)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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