TRAIN LIKE THERE IS NO FINISH LINE

WOD

December 21, 2017

Warmup
1:00m on the bike
40 Russian KB Swings
Pushup Complex
1:00m Plank

Skill

15 Min EMOM
Minute 1 - 12 HSPU (Strict)
Minute 2 - 30 secs max effort on the AB
Minute 3 - 1 Legless rope climb (10 pullup) 
 

WOD

3 Rds
with a three minute clock: 
Amrap of 

15 Backsquats 45/35
15 Power Wallballs 

rest 2 mounts between rds
Guys add 30lbs per rd
Ladies ad 20 lbs per rd 

 

 

 

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