9 December

Training Session (7a)


A1. Skull Crushers (55/55/75) x30
A2. Synchro Push-ups (30/25/20)
*Complete

B. RFE Split Squats (95# x6/Side)
Rest 3m, x2

C. Team WOD

TEAMS OF 4 PART A: 5M MAX CAL BIKE 1. ONLY 1 TIME ON BIKE PER PERSON 2. PERSON GETTING OFF BIKE MUST COMPLETE 8 SLAMBALLS BEFORE NEXT PERSON BEGINS. 3. FINAL ATHLETE MUST COMPLETE 8 SLAMBALLS BEFORE TIME RUNS OUT OR 10 CAL PENALTY. 4. FOR EVERY 2 CALS BEHIND LEADERS, 1 SECOND PENALTY SERVED BEFORE STARTING PART B. REST 2M PART B: 10M AMRAP: 17/12 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 1ST T2B 1. FOR EVERY 2 CALORIE/REPS BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: BIG LAP RUN (ALL) 10 SYNCHRO PLYO LUNGES (3/4) 20 SYNCHRO AMERICAN SWINGS (WHITE/RED/RED) (RED/BLUE/BLUE) (3/4) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)

(Jeffrey/Ryan/Steve/Milton) 1. WINNER OF PART C WINS THE WORKOUT.