WOD - Dec 20, 2016

A. RDL w/tempo @32X1 - 5/per leg x4

B1. Hammer Curl – 6-8 x3 *on last rep hold halfway curl for 10 sec.

B2. Tricep ext. w/band – 10x3

+

3 rounds

21 cal row

15 burpee over erg

9 deadlifts at 275/185#

 

FIT CLASS

3 min row

+

Lunge comp/lateral lunge

Inchworm/walking good morning

Downward dog/cobra

Banded shoulder stretch

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AB sprints :15 sec on/:45 sec off

X6

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12 mins to complete

100 double unders

50 wallballs

40 abmat situps

30 front rack KB lunge @ 55/35# per hand – scale to squats

20 box jump overs – scale to step ups

10 DB burpees