Friday, December 28, 2018

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 3x: 1 indoor loop, 3 OHP, 3 PP, 3 box jumps

WOD

22 min AMRAP
3 BB SDHP (75/55) (50+ 55/45) (Fitness: KB SDHP)
3 Box jump (24/20) (50+ 20/16) (Step-ups as needed)
200m run (Mod 200m row)
6 SDHP
6 BJ
200m run
*Ascend by 3 reps each round.

Post WOD: Use remaining time to Super-set:

5-10 Bench press (BB or DB)
10-15 GHD Sit-ups