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Monday, December 23, 2019

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Glycolytic (2-5 min bursts)

WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman & pigeon, 5 push-ups to down dog, racked BB forearm and lat mash, BB front rack str, 10 BB front squats

SOD

In 18 minutes, complete 3-5 sets of:

5^ Front squats

10-15 GHD sit-ups (plate sit-ups)

15-20 light tubing back flies

Partner WOD

Teams of 2: 18 min AMRAP

10 WB (20/14) (50+ 14/10) (all: 10/9’)

3 Clean & jerks (135/95) (50+ 105/70)

*Teammate complete full rounds, then switch

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