WOD for Sunday, Dec 24, 2017

Strength 24-12-2017

1) Bench Press: 5 x 5, adding weight each set. Rest 90s.
2) DB Split Squats: 3 x 8 ea. Rest 60s.

Conditioning 24-12-2017

9 Rounds of:
5 Burpees
10 Barbell Rows Supinated Grip
20s Max Effort Bike, Row, Ski Erg, Sled push (light)
Rest 60s.

Extra Credit 24-12-2017

Option #1: Run, Row, Bike, or Ski Erg for 10:00 at a comfortable pace (conversational).

or

Option #2: Sled Powerwalk x 10 minutes.

Open Gym

Make a note of your achievements in 'Open Gym'

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