WOD Fri Dec 20

Warm-up

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Strength

On the 1:30 x 7 Sets:
1 Tempo Rep @ 10 0 X 0

Start at 50% and build to heavy single for the day

Work

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters @ 115/85

CompTrain

Push Presses

4 Sets of 6
Rest 2 Minutes Between Sets