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12 December 2019

12
Dec

12 December 2019

 

12 December 2019

Warm-up:  3 Sets: 20 Calorie Bike, 10x Push up with rotation, 12x ring row, Bear Crawl Back to Bikes

Strength: EMOM: 10:00 – 3x Bench Press (65%)

Stamina: 4 Rounds, not for time: 12x Floor Press, 8x Renegae row, 8x Burpee – Pull up. 

WOD: 2 Rounds for time:

  • Block Run 
  • 40x Alternating Hang DB snatch (50/35)
  • 30x Slam Ball (30/20)
  • 20x GHD Sit-ups (30 Ab Mat Sit-ups to Scale)
  • 10x Burpee to the Pull-up Rig

Cool Down: 4 Sets: 20 Hollow Rocks, Rest Between Sets

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