WOD - Dec 13, 2016

A1. Snatch RDL – 6-8x4
A2. DB box step ups – 8-10/sidex4
B. Low ring plank – accumulate 2 mins
+
5 rounds
500m row
15 pullups
10 HPC @ 95/65#

Finisher –
50 abmat situps
Every 10 perform a 10 sec. arch hold

 

FIT CLASS
Ladder drills
+
Zig zag sprint
+
Box lateral/depth jumps
+
Plank complex:
1 min plank
-into-
1 min side plank right
-into-
1 min side plank left
-into-
1 min reverse plank
+
16 min amrap
1 mile AB
100ft DB walking lunge
20 DB push press