12/17/15 Thursday

Performance

A1. Db Step-Ups (Stand to the side of box); 8-10/leg x 4 sets, rest 60

A2. Dumbbell Bench Press; 8-10 reps x 4 sets, rest 60

A3. Side Plank; 30sec/side x 4 sets, rest 60sec

 

B. 100 Banded Pushdowns

 

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings

10 Burpees

200 Meter Run

 

Competition

Wod will be posted at gym