Tuesday 121917


Published December 19, 2017


PreWod

Warm up: (10 min)
3 rounds:
250m Row/500 bike or 200m run
8x Knee to elbow Push up
5x Hanging Knees to Elbow
3x Strict Pull up.

Strength: Strict Press: EMOM for 12 min. Complete: 3x Reps at 60%

Metcon: 16:00 AMRAP:
5x Clean and Jerk (135/95)
10x Toe to Bar
*score rounds and reps, 1 round = 15 reps

Accessory: Tabata: 8 rounds per movement (:20 sec work: 10 sec rest)
Sit up, Superman Back Extension, Flutter Kick



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