Friday 122917


Published December 29, 2017


PreWod

Warm up: (10 min)
Run 400m, 10x Knee to Elbow Push up,
Run 200m, 20x Good mornings (empty bar),
Run 200m, 10x cleans (increasing each rep to EMOM weight)

Strength:
Clean: EMOM 10:00: 4x clean (AHAP without dropping bar) + 2x bar over burpees
*score EMOM weight

Metcon: For time:
50x Wall balls (#20/14)
800 m Run or 1k row or 110 men/80 women cal bike
EMOM: stop and execute 5x Burpees



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