Wods

Dec 28

By December 27, 2018 No Comments

Fitness & Performance Warm Up:
2x
250m row
12 good mornings
12 RDL
12 Russian KBS

Fitness & Performance  Strength:
Deadlift 5 x 5, climbing to a heavy 5 rep, rest as required

Fitness Metcon:
500m row
25 burpee to plate
25 K2C
400m row
20 burpee to plate
20 K2C
300m Row
15 burpee to plate
15 K2C
200m Row
10 Burpee to plate
10 K2C
100m Row
5 Burpee to plate
5 K2C

Performance Metcon:
500m row
25 burpee to plate
25 T2B
400m row
20 burpee to plate
20 T2B
300m Row
15 burpee to plate
15 T2B
200m Row
10 Burpee to plate
10 T2B
100m Row
5 Burpee to plate
5 T2B

Jeremy

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