WOD | December 8, 2016

WOD:

  Partner WOD:

    1k Row

    150 x Plate G2OH (45/25)

    300 x Double Under

 

  *Cool Down

    3-5 minute General Foam Roll

     

EXTRA WORK:

  Weightlifting:

    Clean & Jerk

      8-10 x 1 @ 85-90%

  Bike Conditioning:

    3:00 Max Cals

    *Rest 3:00

    2:00 Max Cals

    *Rest 2:00

    *1:00 Max Cals

  Therapy:

    3 rounds:

      10 x Band Pull Apart

      10 x Cat & Camel

      10 x DB Row (ea. arm)

 

BOX INFO: 

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW