Warm-up, (15 Min): Row 750m. 2 Rounds of 15 KB Swing, 15 Goblet Squat. Dynamic Stretch.
WOD: 13.5
4 min AMARAP
15 Thruster 100/65 (55+ 65/45)
15 C2B Pull-up (55+ PU/Jumping C2BPU)
If you complete 3 Rounds before time expires you get another 4 Min.
If you complete 3 Rounds before 8 Min. is up you get another 4 Min.
If you complete 3 Rounds before 12 Min. is up you get another 4 Min.
Strength, (15 Min.): Back Squat
(5/55)2 4/70 3/80 2/90 1/100
Icing: Tomorrow is New Years Eve.
Come Join us for New Years Eva at 8:00 am.