Wednesday, December 28, 2016

 In WOD

Warm Up:  6 Minute AMRAP

10 Push Ups

5 Burpees

20 PVC Pass Throughs

10 Wall Balls 20/14

Weightlifting:  Bench Press

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

Strength:  Split Jerks From the Rack- focus on footwork

3 x 3 @ 70%

3 X 2 @ 75%

Gymnastics:  Stretching

WOD:  5 Rounds for Time

500 Meter Row Buy In and 50 Double Under Buy Out

15 Pull Ups

15 Burpees

15 Push Ups

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