Dec 2017

wod 20171205

“A:
2 set, of:
Banded Goodmornings x 10 reps
Air Squats x 15 reps
Burpees x 5 reps

B:
2 rounds of Back Squat @60/40kg:
Max rep in 45 seconds
Rest 45 seconds
Max reps in 30 seconds
Rest 30 seconds
Max reps in 15 seconds
Bar to the floor, rest 3 min
* bar taken from the floor, rest with bar on the shoulders

C:
Work 20 sec, rest 10 sec for 9 min of:
#1 – Power Clean @60/40kg
#2 – Deadlift @60/40kg
#3 – Burpees

D:
3 sets, of:
In and out drills (rings) x 10 reps
Single leg Hip Thrusters x 12/12 reps”