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