Thursday December 15, 2016

(Competition / Glycolytic 2-5 min bursts)
Warm-up (15 min)

SOD

Every 3 minutes, for 15 minutes (5 sets) of:
5 Pendlay Row (wt = athletes choice)
5 BB Front Rack Lunges per leg (45/35)
5 Dips

WOD

Teams of two: Alt sets to complete 4 each of: (1 athlete works at a time & other holds a “pet rock” = (20/14# WB) (No partner: Triple up or follow a 1:1 work/rest ratio)
10 S2OH (115/75)
10 Burpee to Plate (10# plate for all)
200m Sprint (indoors if needed)