Wednesday December 27th, 2017
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Category: WOD

Wednesday December 27th, 2017

Warm up-

2 Min ROW/Bike/Ski/ Easy

Dynamic Mobility

10 Lying Leg Hamstring Stretch

10 Rollover V-sits

10 Lying Leg Crossovers

10 Scorpions

10 Calf Stretch

WOD-

EMOM 5 Minutes: Choose Row/Ski/Bike

:30 @ 70-80%

:30 @ 20-30%

EMOM 5 Minutes:

:20 @ 80-90%

:40 @ 20-30%

EMOM 5 Minutes:

:10 @ 100%

:50 @ 20-30%

Rest 5 Minutes:

EMOM 15 Minutes:

Minute 1 – 10 Bench Press 135/80

Minute 2 – 20/15 Push Ups

Minute 3 – 60 DU’s

Post WOD-

5 Rounds

2 Legless Rope climbs + 10 T2B

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