Monday, December 12, 2016

 In WOD

Warm Up:  3 Rounds

5 Pull Ups

20 Sit Ups

10 Walking Lunges

200 Meter Row

Weightlifting:  Bench Press

5 @ 65%

5 @ 75%

5+ @ 80%

Strength:  Dumbbell Split Squats

2 X 10 (AHAP)

Gymnastics:  Bar Muscle Up Progressions

WOD:  10 Minute AMRAP

2 Thrusters 115/75

250 Meter Row

10 Wall Balls 20/14

20 Sit Ups

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