December 14, 2017

12/14/17

Warm-up
Coaches Choice
Strength WOD
Metcon (AMRAP - Reps)
3 Rounds (15 min)
Max Effort Strict Pullups
Max Effort Strict Dips
**3 Minutes Rest
** Sub Kipping or banded to ensure 8+ per round, go to complete failure each round
Metcon
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP
20 KB Swings 70/44#
20 Goblet Squats
20 SDHP (KB)
20 Cal Row

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