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Monday, December 12 2016

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WOD : A. 1 set of MAX Unbroken Pull Ups or Chest to Bar Pull Ups B. For Time : -250m Row -21 Thrusters 95/65 RX+ 115/80 (MRX 75/55) -REST 2:00 -200m Run -21 Chest to Bar Pull Ups (MRX Pull Ups) -REST 2:00 -500m Row -15 Thrusters -REST 2:00 -400m Run -15 Chest to Bar Pull Ups (MRX Pull Ups) -1000m Row -9 Thrusters -REST 2:00 -800m Run -9 Chest to Bar Pull Ups (MRX Pull Ups) ** Athlete can start with Run or Row ** C. Core Development: -30 GHD Sit-Ups -60 Butterfly Ab-Mat Sit-Ups

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