Friday, Dec. 1, 2016
120116 WOD
A. 12:00 EMOM
Min. 1 : 6-10 strict chin-ups with tempo 30×1
Min 2 : 0:30-0:45 right side plank
Min 3 : 0:30-0:45 left side plank
Min 4 : 10-12 (total) single leg glute hip bridges with tempo 20×2
B. Three rounds for max reps:
1:00 box jumps
1:00 weighted sit-ups with anchor (35/25)
1:00 slam balls
1:00 row for calories
1:00 Russian kettlebell swings (53/35)
1:00 rest
C. Mobility
1. Couch stretch 1:00 / side
2. Lat smash with foam roller 1:00 / side