General Fitness Tuesday 12/29/15

Prep Work
2 rds of
50′ inchworm-no push up
50′ Broad jump

2X6 Drinking Birds
2X6 Leg pumps

WOD
A.
Row 500M @ 70%
Rest 5 min
Row 500M @ 80%
Rest 5 min
Row 100%+ Go for that PR

B.
Max Unbroken DU

Rest as needed

3 rds
10 American Swings 53/35
10 Lunges-Use the same weight,hold the weight anyway anyhow
10 SDLHP 53/35

rest after 3 rds as needed
Max Unbroken DU

Cool Down
Mobility
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General Fitness Monday 12/29/15

Prep Work

3 Min R0w For calories- Keep track of how many you can get in a warmup format
2X30
Table top stretch
Couch stretch

2X10 Wall balls

WOD
A.
Establish a New 10RM
10 Min Cap

B.
“Cindy”
20 min AMRAP
5 pull ups
10 Push ups
15 Air squat
****If you are expecting to get more then 20 rds, use a weighted vest (if you have one).
Last performed 10/23/15

C.
3 Sets
10 Pass throughs
20 Hollow rocks
20 Banded good mornings

Cool Down
Mobility

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