WOD for 20 DEC 2016!

0500 and 1140ish at the Fred.

Almost forgot! Whew its late.

Warm up:

Complete as many rounds as possible in 7 mins of:

Row, 250 m

8 Goblet Squats

8 Kettlebell Swings

Single Arm Overhead Walk, 40 ft

 

WOD:

Every 4 mins for 20 mins do:

5 Back Squats, pick load

Broad Jump, 40 ft

Row, 30 secs

 

Back Squat: Use 85% of heaviest set of 5×5 from 2 weeks ago Bike: All out If no bike available, row or run instead.

 

Skill:

15 min of handstand walk practice

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s