Thursday, Dec 29th, 2016

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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

Every 2 Min for 10 Min
Work Up to a 3 Rep Max Pause Front Squat

5 Min EMOM
5 Strict Pullups

 

B) WOD

5 Rounds for Reps:

:30 Calorie Row
:30 Rest
:30 Push Press 75/55
:30 Rest