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Wednesday January 14th

By 11th January 2015No Comments

Warm up: sit ups

Movement prep:8min amrap
10 floor snow angels
5/5 single arm press
30 sec batwing plank

Every 90seconds x 12mins
Push press x 4 reps with 3 sec hold overhead

Buddy WOD: in teams of 2- one working at a time(except on run)

100kb swings
400m run
100 barbell thrusters
400m run
50 burpees
400m run
100 barbell thrusters
400 m run
100 kb swings

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