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