Thursday December 7th, 2017
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Category: WOD

Thursday December 7th, 2017

Warm up-

2 Rounds

1:00 Row/Bike/Ski/Jump rope

3/3 Turkish Get ups

10 Sit ups

10 AS

5 Pass Throughs + 5 PVC OHS

Skill-

Every 2 Mins for 14 Mins (7 Sets)

Overhead Squat x 3 Reps

Sets 1-2 @ 65% of 1RM OHS

Sets 3-5 @ 70%

Sets 6-7 @ 75%

WOD-

In teams of 2:

20 Min AMRAP

15/12 Cal Row

25ft OH Plate lunge 45/25

10 T2B

25ft OH Plate lunge

*You go, I go…..Sprint Efforts

Post WOD-

Superset for 3 Rounds

10 DB Bicep Curls

20 Straight Bar Curls

*1 Min Plank After each Set

 

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