WOD for Thursday, Dec 14, 2017

Conditioning 14-12-2017

10 Rounds of:
Single Arm Farmer Carry x 25m each (32/24kg)
30s Hard Effort Row, Bike Ski Erg, or 50 meter Shuttle Sprint
Rest 60s.

*Score = what you ate for breakfast today. =)

Finisher 14-12-2017

3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises (Bar or weighted stick if needed)
10 KB Hammer Curls (DB if needed)
Rest 10s between movements/60s after all 3.

Extra Credit 14-12-2017

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

or

Option #2: Sled Powerwalk x 10 minutes.

Weightlifting Class 14/12/2017

  • Snatch Warm-Up
  • Dirty Dancing Footwork Drill
  • Segment Snatch Pull + Hang Snatch

Open Gym

Make a note of your achievements in 'Open Gym'

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