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Thursday, December 29, 2016

28
Dec

Thursday, December 29, 2016

Pre WOD:
“Death By” – Assault Bike (Calories)s : 3 reps + 3 reps / 1 min
With a continously running clock perform:
3 Assault Bike (Calories)s in the first 1 min
6 Assault Bike (Calories)s in the second 1 min
9 Assault Bike (Calories)s in the third 1 min

Continuing this for as long as you are able.

WOD:
Supine Ring Rows, Overhead Plate Lunges and Rows
3 rounds for time of:
12 Supine Ring Rows
Overhead Plate Lunge, 45/25 lbs, 40 ft
Row, 300 m

Post WOD:
AMReps 2 mins: Hollow Rocks
As many reps as possible in 2 mins of:
Hollow Rock

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