Friday, Dec. 9, 2016

“Have fun when you work out and it won’t feel like work.”

120916 WOD

A. EMOM 9:00

Min 1: 12 Russian step-ups

Min 2: 150-meter row

Min 3: 10 good mornings with empty bar

B. Barbell hip bridges

Take 10:00 to build to a heavy set of 12 reps with a 3-second pause at the top, then do 3 x 12 at that weight, for a total of 4 x 12 sets and reps. Rest 1:30 between sets.

C. For time:

5-10-15-10-5

Deadlifts (205/155)

Burpee box jumps (24/20)

>> On-Ramp

For time:

5-10-15-10-5

KB DLs

Burpee step-ups