WOD for Monday, Dec 25, 2017

Strength 25-12-2017

1a) Goblet Box Squat: 3 x 8. Rest 60s.
– Box slightly below parallel. Sit back + stay tight + explode up.

1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s.

1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s.

Conditioning 25-12-2017

For time:
Row 500 meters
then,
40-30-20-10
Walking Lunges
Sit-ups
USA Swings (24/16kg)
Then,
Row 500 Meters

  • 20:00 Cap

Extra Credit 25-12-2017

8:00 Max Distance Sledpull Powerwalk without stopping.

Open Gym

Make a note of your achievements in 'Open Gym'

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