Thursday, December 13, 2018

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(Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec Bike (row as needed), 30 sec pass thru, 15 sec TVWQB, 20 sec BB OHP, 30 sec stand to knee to stand, 20 sec abmat sit-ups

WOD

6 Rounds
10 BB Strict OH press 95/65 (50+ & Mod: 65/45) (Fitness: DB pres 25/15)
4 BB Front rack stand to kneel to stand (2/leg) (95/65) (50+ & Mod: 65/45) (Fitness: DB press)
15/12 cal Bike
20 Abmat sit-ups
*Rest minimum of 2 min.
Stand to kneel to stand: https://www.youtube.com/watch?v=-InIHMS8vJg


Post WOD: Use remaining time to complete: 2-4 sets of:

4 Pole heavy KB or DB farmers carry
10-20 Tubing torso twists / side