12.12.2016

SWOD
1-Rep Max Deadlift

WOD
TWBC2 Final WOD
30 Calorie Bike
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
12 Deadlifts 185/125
9 Hang Power Cleans
6 Push Jerks
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
30 Calorie Row

METCON
Metcon station workout:
1 minute on, 20 seconds off for 3 rounds,
1 minute rest between rounds
1. Rip stick (RS) kayak
2. TRX push-up with kick (face away from TRX band with arms in push-up position, push-up and kick leg to opposite hand, repeat on other side)
3. Plate raises and plate halos
4. Row
5. Slam ball jump squat push-ups
6. KB goblet side to side lunge with lat pull
7. 1 KB normal mountain climber with a rt. and lft. mountain climber

Cash-out: TRX Core work

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