Monday, December 10, 2018

December 9th, 2018
by:

Strength / Skillwork

Weighted Military Sit-ups
10-10-10-10-MAX Reps
Increase weight each set.

Strict Dumbbell Hammer Curls
10-10-10
Start light and increase weight each set.

WOD

*25:00 Time Cap*
30-24-20-16-10
Lunge to step-ups (1ct.)
Shuttle Runs (2ct.)

RX+: 24″/20″ box, holding 20#s/15#s DBs
RX: 24″/20″ box, no weight
Elements: 16″/12″ Box, no weight

Shuttle Runs are beam to beam. Down + Back = 1 rep.
Get one foot past the beam every run. Touching the ground is not required.

Elements

Do main WOD today.

2018-12-09 08.53.10