WOD | December 19, 2016

WOD:

  1,000-m row

  50 KBS (70/53)

  50 box jumps (24/20)

  750-m row

  35 KBS

  35 box jumps

  500-m row

  25 KBS

  25 box jumps

     

EXTRA WORK:

  Midline Conditioning:

    30-20-10

      GHDSU

      Bike Calories

  Barbell Conditioning:

    5 round:

      5 Bench Press (185/135)

      5 Hang Power Cleans (185/135)

  Mobility:

    2 rounds:

      1:00 Lat Roll (ea.)

      15 x Weighted Dislocate (5/2.5)

 

BOX INFO: 

   In House Comp: 1/28 @ FW