Thursday December 1st, 2016
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Category: WOD

Thursday December 1st, 2016

Warm up-

3 Rounds

:30 On :30 Off on AD or Rower. Rotate back and forth with Partner.  Can be done on rower as well.

-DROM- Focus on Hips and Ankles

WOD-

Partner Row

5,000m

*switch every 500m

*If going alone, 5 sets of 5oom, 1:1 rest

Skill-

Front Squat

4×10 @ 60%

Post WOD-

5 Rounds

10 DB Bench Press

15 Push ups

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