Wednesday 28th December 2016 – WOD

Before the class, in open gym

3 rounds: 

• 1 Round Burgner Warm Up
• 10 Sit Ups
• 100m Row/Ski

WOD 1

In 12 mins complete EMOM:

• 0-4 mins 8 TTB + 8 HPS @ 30/20
• 4-8 mins 8 HPS + 20 Lateral Bar Jumps
• 8-12 mins 20 Lateral Bar Jumps + 8 TTB

*scale reps in necessary 

For time:

• 50 cal Assault Bike
• 50 cal Row
• 50 cal Ski
• 40 cal Assault Bike
• 40 cal Row
• 40 cal Ski
• 30 cal Assault Bike
• 30 cal Row
• 30 cal Ski

*25 mins cap 

*you can start on any of the equipment but must follow the same routine once started 

*alternative for one of the ergs can be 200 double under, 150 double under, 100 double under