WOD | December 1, 2016

WOD:

  A1. Med Ball DB Bench

    5 x 10-12 (20x1)

  A2. 5 x 250m Row

    (85-90%)

  A3. KB Swing

    5 x 21 (70/53)

 

  *Rest ~1 minute between movements

 

EXTRA WORK:

  Weightlifting:

    Clean and Jerk

      5 x 2 @ 75-80%

  Gymnastics Conditioning:

    5 rounds:

      4 x L - Pull up

      8 x GHDSU

      12 x Pistol

  Mobility:

    2:00 Trap Smash ea.

    2 x 10 "YTW"

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: 

    Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW