Month: December 2018

WOD – MONDAY, DECEMBER 31ST 2018

STRENGTH A1. Two sets Russian KB Swings x 12 reps *rest 1 minute between sets A2. Three sets Deadlift x12 @ bodyweight *Rest 30 seconds between sets WOD Five rounds for times; 400 meter run Max unbroken pull ups (up to 20 reps per round) Rest 1 minute between sets

WOD – SATURDAY, DECEMBER 22ND 2018

PARTNER WOD MURPH-ESQUE In teams of two or three, complete the following for time: 100 Calorie Assault Bike 100 Chest to Bar Pull-Ups/Pull-Ups/Difficult Jumping Pull-Ups (not weighted) 200 Push-Ups 300 KB Goblet Squats (53/35) 100 Calorie Assault Bike

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