Saturday, December 11

Rebuild: 8:30a, Community WOD: 9:30a

Rebuild:

A)

Every 1:30 for 18 mins, alternating between:

14-16 Dumbbell Death Marches @3011

12 Single Leg Hip Extensions (6/each) @2111

Windshield Wipers, 1 min

12 SA Landmine Press @2111

B)

3 rounds for quality of:

10 Tempo Push-ups @31X1

20 Banded Tricep Extensions

20 Alt DB Curls @31X1

Community WOD:

AMRAP 30:

Post Run (Rx+: 400m run)

10 Burpees (Rx+: 10 Dumbbell Burpee Deadlifts)

10 Dumbbell Box Step Overs (Rx+: 10 Dumbbell Box Step Overs) 24/20 in

Complete in teams of 2, alternating each movement. Partner A runs 400 m; partner B performs 10 dumbbell burpee deadlifts; partner A performs 10 dumbbell box step overs; partner B runs 400 m; etc…