December 21, 2016 

December 21, 2016

Warm Up-

1 Lap Run + 2 Minute Jump Rope Singles

3 RNFT:

12 Banded Good Mornings

9 Sit Ups

7 Push Ups

Then:

Hamstring Foam Roll/Mobility

Skill-

Double Unders

10-20-30-40-50-40-30-20-10

For Time (8 Minute Cut off)!

*Each Set must be done unbroken; Must pause between each Set

WOD-

3 RFT:

500m Row (30/20 Cal Bike if not enough rowers)

12 Dead Lifts 275/185

15 Toes 2 Bar