Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
7 rounds for time of:

10 Hollow rocks
12 Sit-ups
14 Russian twists
400m Run
Rest 1 minute

Post time to comments.

__________

LEANFIT:
7 rounds for time of:

10 Hollow rocks
12 Sit-ups
14 Russian twists
400m Run
Rest 1 minute

Post time to comments.

__________

DE:
7 rounds of:

10 Back extensions
10 Hollow rocks
12 Sit-ups
14 Russian twists
400m Run

Post time to comments.

Media:
Wednesday WOD, December 23, 2015

2 thoughts on “Wednesday WOD, December 23, 2015

  • December 23, 2015 at 8:33 am
    Permalink

    WOD: 27:38

    (Did 30 MU before the WOD – 6:33 RX)

  • December 23, 2015 at 1:08 pm
    Permalink

    Strength: back squats 70% 3×8 (225#); 70% 2×10 (225#)

    WOD: 23:14 RX

Comments are closed.