WOD
Thursday Dec 27th, 2018
WARM UP & MOBILITY
10min Dynamic Football Warm Up
Follow the Coach
WOD
Metcon (No Measure)
12min EMOM: 45s ON/ 15s OFF
-1 Dumbell Renegade Row + 1 Dumbell Push Ups
-Dumbell Plank Jacks
-Shuttle Run
2min Rest
12min EMOM: 45s ON/ 15s OFF
-Burpee Wall Ball #20/14
-KB’s Russian Swing #70/53
-X Scissors Abs
2min Rest
12min EMOM: 45s ON/ 15s OFF
-Slam Ball #20/14
-Pull Ups
-Ring/ Box L Seat Hold