WOD: Friday, December 29th, 2017

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 minutes
  • Couch stretch – 1 min each side


Pre-Game: 4 Rounds

  • Calories on Rower (10/8)
  • Thrusters (ascending weights)

 

Workout: Open Workout 16.5

  • 21-18-15-12-9-6-3
  • Thrusters (95/65)
  • Bar Facing Burpees

 

Cardio Option: 4 Rounds

  • 30 Calories on Rower
  • 30 Calories on Bike
  • 30 GHD Sit ups 

 

Strength: Bench Press

  • 5-7 sets to work up to a heavy single

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions