Monday, Dec. 12, 2016

121216 WOD

A. Row 500 meters or run 400 meters

B. Four sets of:

Front squat x 3-5 reps @ 30×1

Building in weight. Rest 2:00 in between sets.

C. For time:

30 thrusters (115/75)

30 pull-ups

30 shoulder to overhead (115/75)

>>On-ramp

Two rounds for time:

15 dumbbell thrusters or air squats

15 ring rows

15 dumbell push press

*Compare to 8/15/2016