Thursday, December 10, 2015

Jeff knocking out some Box Jump Overs!!
Arm/ Leg Swings
250m Row
2 Rounds of:
3 Inch Worms
10 DB Thrusters
5 Strict Pull-ups or Negatives

WOD
Conditioning
Work Capacity Test
5:00 AMRAP
Max reps of Man Maker’s
Rx = 20/10# DB All reps must be proper form/ROM
Rx+ =25/15# or heavier, post weight in comments
Scale by eliminating push-ups
Military Scoring is
1-15=Poor / 16-25=Average / 26-35=Good / 36+ =Excellent

Rest 5:00 (use time to clean/put away equipment)

4 Rounds of:
2:00 AMRAP
Run 200m, max Walking Lunges with remaining time
Rest 1:00 between rounds
scale to 100m and/or Air Squats
Rx+ =250m, Walking Lunge w/KB’s 53/35#
Post total Reps

PMOD
1000m Row
(as fast as possible)

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