WOD | December 30, 2016

WOD:

  A1. BSQ

    5 x 4 @ 70%

  A2. Tall Box Jump

    5 x 4

  A3. TTB

    5 x Athlete choice     

EXTRA WORK:

  Conditioning:

    For Time:

    30 x Cal Row

    10 x Burpee Over Rower

    Rest 1:30

    20 x Cal Row

    20 x Burpee Over Rower

    Rest 1:30

    10 x Cal Row

    30 x Burpee Over Rower

  Mobility:

    3 Rounds

      1:00 Sansom/ Couch Stretch ea.

      12 x McKenzie ea. (2 second hold at top)

 

BOX INFO: 

   In House Comp: 1/28 @ FW