WOD Wednesday, December 10, 2014

STRETCH

Calf Stretch

WARM-UP

5 Pull-Ups

100m Row

10 Leg Swings

10 V-Ups

10 Spiderman Push-Ups

STRENGTH

MUs

2-4-6-6-6-4-2 Unbroken

EMOM if broken, repeat set

WOD

21-15-9

C2B(10-15 Unbroken)

Burpee

400m Row

12min cap

POST STRENGTH

5x3 F. Squat (80-85%)