Thursday, Dec. 12, 2019

Great sunset to end the day

121219 WOD

A. Warm-up: Coach’s choice

B. In Teams of 2 Perform:

30 Minute AMRAP 

1 – 12/9 Calorie Bike

2 – 12 Box Jump Overs @24/20

3 – 21 ground 2 OH w plate (45/25)

4 – 21 medball sit-ups (20/14)

5 – 12 pull-ups 

*One partner working at a time, alternate after each movement*

Cooldown:

Quad Smash with Roller x1:00 Per Side

Shoulder Smash with Ball x1:00 Per Side 

>>Modifications will be given