Monday, December 19, 2016

 In WOD

Warm Up:  3 Rounds

Row 15 Calories

12 Push Ups

30 Hollow Rocks

Weightlifting:  Deadlift

2 X 5 @ 60%

2 X 3 @ 65%

1 X 3 @ 70%

Strength:  Weighted Plank Hold

3 X 1 Minute Hold 25/10

Gymnastics:  Hand Stand Walks

WOD:  8 Minute EMOM

Even=Power Cleans 135/95

Odd=Burpee Bar Hops

Max Effort in the minute.  Score is total number of Reps

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