Tuesday, December 27, 2016

 In WOD

Warm Up:  6 Minute AMRAP

5 Pull Ups

15 Sit Ups

10 Calorie Row

4 Walking Lunges

Weightlifting:  Back Squat

Take as much time as needed to build to a 1 Rep Max

Strength:  Single Leg Deadlifts

2 X 10 Each Side 95/65

Gymnastics:  Max Effort Ring Pull Up Holds using False Grip

Hold at top

WOD:  10 Minute AMRAP

2 Rope CLimbs

150 Meter Row

20 Sit Ups

10 KettleBell Swings 53/35

 

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