Thursday, Dec. 15, 2016

121516 WOD

A. Four sets of:

45 seconds of weighted glue hip bridge

Rest 15 seconds

45 seconds of Russian twists

Rest 15 seconds

45 seconds of max distance handstand walk or hold

Rest 15 seconds

B. 20:00 EMOM

Even: 100-meter run or 150-meter row

Odd: 10 burpees to 6″ above reach

>>On-ramp

20:00 EMOM

Even: 50-meter run or 100-meter row

Odd: 6-8 modified burpees