Friday, December 3
WOD
Warm-up:
150m Run
10 Leg Swings
In teams of 3…
1: 150′ Backwards Sled Drag (empty sled)
2: AMRep Deep Squat Complex
3: AMRep Bird Dogs
Rotate when sled drag complete.
WOD:
5 RFQ
5 Back Squat (Building)
300′ Sled Pull (Rx-115/80, S-90/65, SII-65/45)
Rest 2-3 Min
Weights listed are plate loads and do not include the weight of the sled. If 300′ takes longer than 75 seconds decrease the weight.
25 Min Cap
Mobility:
1:00 Frog
1:00 Seated Knee Twist
