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
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