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Friday December 23, 2016

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(Competition / Metabolic Conditioning)
Warm-up (15 min)

SOD

GHD Sit-ups 3 x 15 AND Tire flips 2-3 x 5 (10 min)

WOD 1

On the minute x 8: 12/10 Calorie Row (RX+ = 15/12)

Rest 2:00

WOD 2

On the minute x 8: 40 Dubs (RX = 50)

Rest 2:00

Wod 3

On the minute x 8: 12/10 Calorie Row (RX+ = 15/12)

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