Monday, Dec. 18th, 2017

 

A) Warm Up

1 Minute Easy Row
1 Minute Active Spidermans

:45 seconds Medium Row
:45 seconds Push-ups to Down Dog

:30 seconds Faster Row
:30 seconds Air Squats

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Pick Teams and Warm up Movements
C) WOD

Teams of 3:
25 Min Amrap:

100/70 Cal Row, 100 Power Cleans 115/75
75/55 Cal Row, 80 Push Jerks 115/75
50/40 Cal Row, 60 Front Squats 115/75
35/25 Cal Row, 40 Thrusters 115/75