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29 December 2017

29
Dec

29 December 2017

29 December 2017

Warm-up:  W Alabama Run, 3 Rounds:  10 Burpees, 10 Jumping Air Squats

Skill: 100 Calories on the Assault Bike / Ski Erg / Rower – FOR TIME (Notate:  B/S/R)

WOD: 20:00 AMRAP:

  • 10x Kettlebell Swing (55/35)
  • 8x Box Jumpovers (24/20)
  • 6x Shoulder to Overhead (115/75)
  • Run Block
  • Rest 1:00 minute

Cool Down: 3 Rounds:  20 Ab Mat Sit-ups, 0:30 Hollow Hold

 

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