Wednesday, December 20, 2017

“Christmas isn’t a season. It’s a feeling.” – Edna Ferber

122017 WOD

A. Group warmup – 5:00 time cap

B. Three sets of:

Back squat x 8-10 reps @ 30×1

Single-arm dumbbell row x 8-10 reps @2111

Plank from elbows x 60 seconds

Rest 1:30 bw rounds

C. Four sets for max reps of:

45 seconds of DB ground to overhead (choose weight)

15 seconds rest

45 seconds of sit-ups with med ball (choose weight)

15 seconds rest