Dec 2019

wod 20191220

A: (1)
3 sets, of:
Quad Crawl 10 + 10 meters
Row x 300 meters
Banded Pass Throughs x 10 reps

B: (FBB, PUSH)
3 sets, of:
Diamond Push-ups x 10 reps
Half Keeling Single Arm Dumbbell Press x 10/10 reps @15/10kg
Standing Single arm Dumbbell Over Head Triceps press x 10/10 reps @15/10kg
Rest :2min

C: (CROSSFIT)
Every 4 min, for 20 min
In a :3 min window, do:
Assult Bike / Row @20 cal
Thrusters x 15 reps @40/30kg
Burpees over bar x 10 reps
Totest to bax x max reps
Rest :1 min