WORKOUT OF THE DAY, DECEMBER 19TH 2017

STRENGTH:

#running  (15 Min)

2 Rounds:

100m Run / :30 rest
200m Run / 1:00 rest
400m Run / 1:30 rest

WOD:

#nickel and dime

AMRAP 5

21-15-9
Kettlebell Swings (70/53lbs)
Front Squat (135/95)  Rx+155/105

15-10-5
Calorie Bike or Row

Rest 5:00

AMRAP 5

21-15-9
Kettlebell Swings (70/53lbs)
Front Squat (115/80)  Rx+135/95

15-10-5
Calorie Bike or Row

CASHOUT:

Alternating On the Minute x 8
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds

 

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