Friday 29 December 2017

1130-1300

Warm-up
2 rounds:
10 burpees
10 kettle bell goblet squats, light weight
10 kettle bell swings, light weight
10 sit-ups
10 pushups
10 kip swings

Strength
3x10 double kettle bell front rack lunges
rest as needed between sets

WOD
Chipper
50 DL 185/120#
40 pull-ups
30 front squats 185/120#
20 ring dips
10 thrusters 185/120#