Wednesday December 4th

Written By Ashley Mathewson

FIT


WOD

AMRAP 28
500/400m Row
18 Wall Balls
12 Pull Ups
6 Bar Facing Burpees
2 Clean and Jerks @ 80% 1RM
1 Rope Climb

D - Choose weight, seated/banded pull ups, 2 Rope Pulls
F - 20/14
P - 30/20, Chest to Bars, Legless RC

--Rest 2:00--

CORE BUY OUT
Alt. TABATA:
1) Alternating V Ups
2) Deadbugs

*(x4 each = 4:00)

(Total WOD Time: 34:00)

BUILD & BURN

BUILD

UPPER BODY

A) 3 SETS:
BANDED
6 Barbell Bent Over Row
10 Bent Over DB Reverse Flies
10 Bent Over Y-Raises

B) Behind the Neck Strict Press
6 - 6 - 6

BURN

EVERY 3:00 x 4
10 Woodchop Ball Slams
10 No Push Up Burpee Broad Jumps
2 Shuttle Sprints - There and Back twice*

Ashley Mathewson
Next

Tuesday December 3rd