Dec 2016

wod 20161228

“A:
3 laps, of:
Walking Lunges x 10 reps
Shoulder openers x 5 reps (rock back and forth)
Push-ups x 10 reps

B:
Every 2 min for 12 minutes, of:
Front Squat x 5 reps

D:
wod #1
“”Grace””, for time of:
Clean & Jerk x 30 reps

Rest 5 min

wod#2
3 rounds for time of:
Air Squats x 50 reps
Pull – Ups x 7 reps (ring rows)
Hang Power Cleans x 10 reps

E:
4 sets, of:
Jack Knifes x 12 reps
Back Extensions x 12 reps”