THURSDAY 12-28-17

Warm Up 3X
200 m run
10 Burpees
10 Front Squats
10 K2E
20-30 sec couch stretch each leg

 

WOD  For Time with a running clock
3 ROUNDS
Alt each Round until both partners complete 3 Rds each
For time:
3 rounds of:
10 Toes-to-bars
10 Front Squats. 55%1RM
— then —
3 rounds of:
10 Toes-to-bars
8 Front Squats 65% Of 1 RM.
— then —
3 rounds of:
10 Toes-to-bars
6 Front Squats75% 1RM

Core post WOD  2-3x

20 each side KB standing side Bends

50 sit ups
=========================

These rounds are done in a team of 2 you rest while your partner work! The rest is programmed in so that you can do the ttb unbroken and transition quickly to the front

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