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



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.



15 min of handstand walk practice

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