Tuesday, 7 December WOD

Warm Up:

  • 400m Run
  • High Knees/Butt Kickers
  • 8 x 25 ft Shuttle Sprints start at 50% effort

Strength:

Work on Snatch form 10 minutes Barbell or PVC only.

Metcon: Birthday WOD for Coach EB!

4 minutes to complete the following:

  • 400m sprint
  • 19 GHD sit-ups
  • Alternating walking lunges the remainder of time.

Rest 1 minute then 4 minutes to complete the following:

  • 400m sprint
  • 77 double unders
  • Alternating cossack lunges the remainder of time.

Rest 1 minute then 4 minutes to complete the following:

  • 400m sprint
  • 43 wallballs 10/9 ft 20/14 lbs
  • Med ball cleans the remainder of time.

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