12.22.2017

WOD
10 EMOM
Even: 10 D-Ball Over Shoulder 100/70
Odd: 5 Back Squats @ 70%

Rest 2 Minutes

Then:
2-4-6-8-10
Thruster 135/95
*2 Rope climbs between sets. Finish the workout with 10 Thrusters*

METCON
45 sec. on, 15 sec. rest for 4 rounds
1. Rip stick (RS) 90 degree jump press
2. TRX tricep extensions
3. Assault Bike
4. Battle ropes
5. Slam ball push-ups
6. DU
7. KB goblet squat and press

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