Thursday, December 22, 2016

 In WOD

Warm Up:  5 Minute AMRAP

20 Double Unders

10 Wall Balls 20/14

10 Hand Release Push Ups

Weightlifting:  Dumbbell Bench Press

Increase weight each set

3 X 5

3 X 2

3 x 1

Strength:  8 Minute EMOM

Even=10 Pull Ups

Odd=15 Air Squats

Gymnastics:  Mobility Work

WOD:  10 Minute AMRAP

10 Thrusters 95/65

10 Toes to Bar

10 Wall Balls 20/14

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