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

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282