Thursday, Dec 1st, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

12 Min EMOM

Min 1: :30 Flutter Kicks
Min 2: 5 Ring Dips
Min 3: :30 Hollow Rocks

 

B) WOD

3 RFT:

200m Run
10 Pushups
20 Kb Swings 45/35
30 Abmat Situps