Tuesday, December 9, 2014 WOD: ( 6 of 17 week Strength cycle)

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Running WOD: 6rds, 3 minute run/2 minute walk

 

Strength:  Abs

 

4 x 25 abmat sit-ups


4 x 15 grasshoppers (1R+1L=1 rep)


4 x 10 T2B


4 x 20 Russian Twists w/10#


2 x 3 minute plank (total time in position)

 

Honor WOD: "Joseph Agnello", Ladder 118, 12-9-6-3 of 155# squat cleans, weighted pull-ups

 

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