WOD

Friday, December 7th

12/07/2018

WARMUP:

 

3 Rounds:

 

1:00 Bike

 

15 PVC Passes

 

:30s Bar Hang

 

15 Kip Swings

 

:30 Handstand Hold or OH Plate Hold

 

20 Alternating V-Ups

 

 

 

Toes to Bar Drill with Partner

 

 

 

WORKOUT:
2 SETS:

 

 

 

50/40 Calorie Bike
-Walking Rest 3:00-
3 Rounds
15 Strict Press (75/55)|(55/45)
15 T2B

 

*Rest 3:00 between sets

 

 

 

 **From the bike to the T2B is one set; complete in order (including 3:00 walking rest) then rest 3:00 between set 1 and set 2.

 

 

 

***30 MINUTE CAP