WOD for Wednesday, Dec 04, 2019

Conditioning 04-12-2019

For time:
400 Meter Run / 1+½ x Stairs / Row 500m
100 DB Renegade Rows @light (total reps)
800 Meter Run / 3 x Stairs / Row 750m
100 Push-ups
1200 Meter Run / 4+½ x Stairs / Row 1000m
100 Air Squats
1 Mile Run / 6 x Stairs / Row 1250m
100 Anchored Sit-ups

  • 30:00 Time Cap

Extra Credit 04-12-2019

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

Open Gym

Make a note of your achievements in 'Open Gym'

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