Sunday December 31 2017

-Warm Up-

3 rds

10 single arm ring rows

5 high pulls each side

5 diamond push ups

30 single unders

-Strength-

Overhead tricep extension

*use single DB with both hands

12-12-12-12

Double KB curl

8-8-8-8

-WOD-

AmRaP 12

5 pull-ups (strict)

10 push-ups

30 doubles

Continue Reading Sunday December 31 2017

Saturday December 30 2017

-Warm Up-

2 round

100 meter row

15 banded good morning

5 medball cleans

10 sciatic nerve floss each leg

10 Cossack squats

-WOD-

Teams of 3

Row a 6k

Rotate every 500m

AmRaP

100 wall balls

100 deadlifts

Continue Reading Saturday December 30 2017