Dec 2016

wod 20161227

“A:
3 Laps, of:
Bear Crawl x 10 meters
Banded goodmornings x 10 reps
Xiaoping x 7/7 reps

B:
EMOM 7 min, of:
Push Press x 5 reps

C:
EMOM, 30 min of:
#1 – Push Press x 10 reps, @50/35kg
#2 – Kettlebell Swings (A) x 10 reps @24/16kg
#3 – Box Jumps x 10 reps

E:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps