WOD #1047 (Segunda, 02/12)

 Warm Up

3 Rounds

12 Goblet Squat

15 Ring Row

20" Single Arm Plank (each)

Skill/Strength

3 Rounds

Back Squat

12 reps @60~70%

Rest 1'~1'30"

Then,

4 Rounds

3~5 Back Squat @70~80%

Rest 1'30````

Conditioning

Every 2' for 6 Rounds

12/9 Calories Row/Bike

3 Heavy Squat Clean @70~80%