December 16, 2015
Comments: 0
Category: WOD

December 16, 2015

Warm up
1-min jump rope
25 cal airdyne
2x bear crawls
2×5 WB throw as high as possible.
* let WB drop on floor after each rep

Skill
Bench press
5RM
Then
5 reps at 95%
5 reps at 90%

WOD
For time
1,000m row
100 DU’s
750m row
75 air squats
500m row
50 WB
250m row
25 burpees

Post WOD
1-min plank
25x flutter kicks
25x Russian twist
10x strict t2b

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