Thursday December 14th, 2017
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Category: WOD

Thursday December 14th, 2017

Warm up- Recovery Day

2 Min Row/Bike/Jump Rope/ski

Joint Prep

2 Rounds

15 Banded Good Mornings or Barbell

15 Band Pull Aparts

5 Kip Swings + 2 Pull ups

WOD-

5 Rounds

Min 1.) 12/10 Cal Row

Min 2.) 10 DB Power Cleans 50/35

Min 3.) 12/10 Cal Bike

Min 4.) 15 Pull-ups

Min 5.) 12/10 Cal Ski

Min 6.) 20 American KB Swings 53/35

Min 7.) Rest

RX+ 15/12 Cals

Post WOD-

2 Rounds

1 Min Plank

1 Min Russian Twist

1 Min Plank

1 Min Bicycle Abs

1 Min Rest

 

 

 

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