December 14, 2016

It’s getting serious guys, it’s time to sign up for the Christmas Party, the PARTY OF THE YEAR!!

(WOD)

A) FRONT SQUAT
3,3,3,3
…Rest 3 Mins…

B) 3 ROUNDS FOR TIME
400m Run
15 Pull-ups
50 Air Squats
15 Pull-ups

(SUPPLEMENTAL)

A) ASSAULT BIKE
:30 @80%
:30 Slow Spin
X14 Sets
…Rest as needed…
B) Row 250m (Max)
…Rest as needed for full recovery…
X5 Sets

(BURN)

A) :30 AMRAP OF EACH (10Transitions)
Strict TTB
Wallballs
Mountain Climbers
Double Unders
…Rest 1 Min…
X5 Sets