Thursday, 26 December WOD

Warm up:

  • 400m run
  • 15 Burpees
  • 10 wall walks
  • 15 Burpess
  • 400m run

then

  • 7 L/7 R Single Arm Dumbbell Bench Press, pick load
  • Single Arm Dumbbell Overhead Carry, pick load, 200 ft

Strength:

Push Press 6-6-6-6

  • Use the heaviest weight possible or use 90% of your 10 rep max.

Metcon:

AMRAP in 15 mins of:

  • 60 Double Unders
  • 30/21 Assault bike cals or Rower cals
  • 10 Thrusters, 155/105 lbs

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