Friday, Dec. 28, 2018

Kelsey getting through her burpee bar muscle-ups

122818 WOD

A. Warm-up coach’s choice 

B. Half kneeling, single arm bottoms up KB press 4×8/ side

Superset with 4×8/ side single arm dB rows

C. In 4:00

50 air-squats 

Run 400 meters 

ME HSPU in remaining time

Complete 3 rounds resting 2:00 between rounds 

>>On-ramp

In 4:00

30 air-squats

Run 300-400 meters

ME dumbbell press in remaining time

Complete 3 rounds resting 2:00 between rounds

>>Modifications will be given

D. 1:30/ side quad smash

1:30/ side couch stretch