WOD – SATURDAY, DECEMBER 1ST 2018

WARM UP
12 Minute AMRAP
200 Meter Run
10 Active Calf Stretch/Side
5 Worlds Greatest Stretch/Side
:30 HS Hold
:30s Hollow
:30 Arch Hold

ENDURANCE WOD
Every 10 minutes x 3 sets
1000 Meter row
5 Wall Climbs
400 Meter run
30 AKBS Swings
Rest until the 10:00 minute mark

* To scale this workout up, hold a high plank after the KB swings during your rest.

PARTNER WOD
In teams of three, complete the followig for time;
150 Calorie row (broken up into 25 calorie increments)
400 Meter run (together)
150 Thrusters (45/35 lb barbell, broken up however the team chooses)
400 Meter run (together)
75 Pull-Ups (broken up however the team chooses)
400 Meter run (together)
150 Wall Ball Shots (broken up however the team chooses)
400 Meter run (together)
150 Calorie row (broken up into 25 calorie increments)

* Work is to be broken up however partners decide