Thursday 12-13-18 S

Wednesday, December 12, 2018

Warm Up:
500/400m Row (optional run) 
+
Mobility: 
Stretch Calves x 10 "Mississippis" per  
Forward Leg Swings x 10 per 
Side-to-Side Leg Swings x 10 per  
+
500/400m Row (optional run) 
+
Grab Jump Rope...
+
One Round of: 
10 Inchworms + 2 Push Ups Per 
20 Hang & Shrugs 
100 Single Unders 
+
Skill Work: 
HSPUs 

 

Strength & Skill: 
Every 2 Mins for 10 Mins: 

5 Deadlifts, build 10-20lbs heavier than wod weight 
5 HSPUs (or use this time to practice) 
+
Workout: 
12 Min AMRAP of: 

5 Deadlifts 155/105-205/135 
5 Burpees  
5 Toes to Bar 
25 Double Unders  (50 Single Unders) 
- the goal is to move well and fast today 

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