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12.15.16

15
Dec

12.15.16

Warm Up:
Circle of Trust
Each person calls out a movement to do for 10 reps

6:00 EMOM
shoulder opener on racked bar x:40
banded good mornings x 15 reps
iron cross/scorpions on the floor x 10 reps each

Primer:
6 reps each side DB bent rows
12 reps KB sumo DL
6 reps each side DB strict press

WOD:
Team of 2 alternating movements as prescribed
3:00 Wall Balls- alternate every 10 reps
2:00 Restimg_4475
4:00 Abmat sit ups- alternate every 15 reps
2:00 Rest
5:00 Rowing- alternate every 150m
record total reps for each movement

 

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