Thursday, December 21, 2017

WOD

3 Rounds:
5 Front Squats (135/95)
10 Lateral Burpees
REST 2:00
3 Rounds:
12 Sit Ups
8 Ring Dips
REST 2:00 then REPEAT

*Score is total time minus 6:00

Midline:
3 Rounds:
1a) 20 Hip Extensions
1b) :30 Side Plank Per Side

Tip of the Day
Each of today's rounds is designed to be a sprint.  Given the rest in the middle, you will have time to get your heart rate lowered before the next set begins.  Be prepared to breathe hard for a short amount of time and recover quickly.  Push hard!