Dec 10, 2016

a) WARM UP:

Light rolling for 2 min of T spine / lats and quads

2-4-6-8-6-4-2 reps of:

  • Lunges
  • Empty bar thrusters
  • Ring Rows

 

b) PARTNER WOD with Teams of 3:

25 min AMRAP:

  • 100 Cal Row, 50 Thrusters (95/65)
  • 100 Cal Row, 50 Thrusters (135/95)
  • 100 Cal Row, 50 Thrusters (155/105)
  • 100 Cal Row, Max Thrusters (185/135)

 

Close out class:

  • If you didn’t do the pull-up challenge, do it.

 

If you did do it, do the following:

2 rounds:

  • 10 evil wheels
  • 10 supermans
  • 10 hollow rocks
Posted in WOD