Friday December 15th, 2017
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Category: WOD

Friday December 15th, 2017

Warm up-

1) 2 Minutes foam roll any area of choice

2) 2 minutes Row, Bike , Jog, or Jump Rope

3) Joint Prep

4) 2 Rounds

5 Push-ups

5 Jump Squats

Skill-

20 Mins to Find:

1RM Deadlift

*After working up to 70%, Try to reach a 1RM attempt on set 4-5

WOD-

Open Workout 12.1

7 Minute AMRAP of Burpees

*Wear a 20/14# Vest if you have it.

Post WOD-

1.) 5 Sets

1 Legless Rope Climb (Start from Seated)

2.) 4 Sets

25 Hollow Rocks

2 Rope Climbs

 

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