WOD

12.10.17

WARM UP

General & Specific

MIDLINE

5 Rounds of:

10 Medball Plank knee to chest

15 Abmatsit Ups

30”+30” Lateral Star Side Plank

-rest 60” after each round

WOD

For time:

3-6-9-12-15 Burpees Pull Ups

15-12-9-6-3 DB Thruster @45/25lbs

WARM UP

General & Specific

MIDLINE

5 Rounds of:

10 Medball Plank knee to chest

15 Abmatsit Ups

30”+30” Lateral Star Side Plank

-rest 60” after each round

WOD

For time:

3-6-9-12-15 Burpees Pull Ups   or   3-6-9-12-15 Burpees + 3-6-9-12-15 Alt Arm Renegade Rows (each arm)

15-12-9-6-3 DB Thruster @30/20lbs

WARM UP

General & Specific

MIDLINE

5 Rounds of:

10 Medball Plank knee to chest

15 Abmatsit Ups

30”+30” Lateral Star Side Plank

-rest 60” after each round

WOD

For time:

3-6-9-12-15 reps of:

Burpees

Ring Rows or Jumping Pull Ups

DB Thruster

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