Thursday, December 22, 2016

Thursday, December 22, 2016

WARM UP - coach's choice

STRENGTH - 12 Mins to Find 1RM Cluster

SKILL - Find Max # Ab Mat Sit Ups in 3 Mins

WOD - 

       EMOM x 12 

  • ODD: 20/15 Cal Row
  • EVEN: 1 set of Max Effort Unbroken Wall Balls 20/14

- once you drop the WB or stop movement that round is over.

- score is lowest number of unbroken WBs.

         Adv. - sub Air Assault 15/12 for rower

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