Saturday, Dec. 10, 2016

One week countdown till Mistletoe Madness!

121016 WOD

A. Warm up

Coach’s choice

B. Mobility / movement prep

C. 20:00 AMRAP

“Cindy”

5 pull-ups

10 push-ups

15 air squats

* After every third round is completed, row 500 meters or run 400 meters. Record rounds and reps of Cindy only.

>> On-Ramp

15:00 AMRAP

5 ring rows

7 modified push-ups

10 air squats

After every third round is completed, row 250 meters or run 200 meters. Record rounds and reps of Cindy only.