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WOD-12.4.19
December 4, 2019
STRENGTH
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 DB Front Rack Squats / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
METCON
FOR TIME
50-40-30-20-10*
Double Unders or Singles(Double the number)
Abmat Sit-ups**
*100ft Sled Push after each full round
**GHD Optional
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