WOD – Sun, Dec 15
Intent
Warm Up: Coaches Choice
3:00 Bike or Row
_________
1:00 Samson stretch each side
1:00 Pigeon stretch each side
:30 Supinated dead hang
5 each side Squat alternating knee touches
1 round
—————–
For Quality
10 each side Rotational Side Planks
15 V-ups
10 Plank Waist to Toe taps
15 each side Oblique crunches
2 Rounds
Holds & Carry (Weight)
4 Sets of E3MOM of:
7-10 second HEAVY overhead hold into
HEAVY KB-DB 50ft farmer carry.
MetCon (Time)
5 Rounds of:
9 Deadlift 135/115 105/75 85/55
6 Hang Power clean
3 Thrusters
200m run
Rest 1:1
Can sub with dual DB’s, KB’s
Can sub run with:
200m row 16/12 Cals Echo bike
Cool Down
Sunday Funday grind..