1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

December 20th 2012

December 19, 2012

Warm Up:

Run/Row 800M

then,

2 rounds of:

-6 Medicine Ball Burpee Wall Balls (20#/12#)

-8 Burpee Pull Ups

Skill

3 round of:

Dual KB Snatch, 5 Reps + Dual OH KB Squats 5 Reps

*attempt to use the heaviest weight you can, this is not for time*

WOD

16 minute on the minute every minute of:

-Even minute 10 Wall Balls (20#/12#)

-Odd minute 10 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text