2
Dec
WOD 12/02/16
WARM-UP
2 Rounds of:
• Run 10 Lengths ↔
• High Knees ↔
• Inchworm ↔
1 Round of:
• 10 PVC Pass Throughs
• 10 Around the Worlds (both directions)
• 10 Overhead Squat w/ PVC Pipe (hang out in your squat for at least 5 sec.)
STRENGTH
1) 12-15 min. to find front squat max (3-4 min. rest between sets)
2) 12-15 min. to find push press max (3-4 min. rest between sets)
WOD
Get a 1,000-meter row PRI
Finisher: Core
Workout of your choice. Mix it up! 10 rounds of 30 reps.
• Planks
• Russian Twists
• AbMat Sit-Ups
• Leg Raises
• Bicycle
• Scissors
• Flutter Kicks