Tuesday, December 6, 2016

Warm Up:  Complete Not For Time

Row 500 Meters

5 Inch Worms

10 Wall Balls

15 Sit Ups

Weightlifting:  Back Squats (2 Second Hold at the Bottom)

5 @ 75%

3 @ 85%

1 @ 95%

Strength:  Single Arm Dumbbell Row

2 x 10 Each Side

Gymnastics:  Max Effort Chest to Bar Pull Ups:

WOD: 1/2 Time “12.3”

9 Minute AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes to Bar