WOD

December 12, 2017

Warmup
500m Row
30 GHD SItups 
Good Mornings 
Squat Therapy
Foam Roll

Skill
20 Min EMOM 
1 - 250/ 200m Row

2 - 20 Hollow Rocks 

3 - 75 single unders

4 - 15/12 cals on the AB

5 - down and back x2 

 

WOD
10 Min AMRAP 
5 Deadlifts 225/155

15 HR Pushups 
25 Air Squats

 

 

 

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