151204

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Pre-Wod:
Dynamic Group Warm-Up

12 Minute AMRAP (While Coach works with 5 people on row technique):
5 Strict C2B
10 WallBall
15 KB Swing
20 Dubz
25 PVC Passthrough
2 Minutes: Hip Hinge, Or Overhead Archetype Mobility/Stability

Workout of the day for Friday, December 4th, 2015:
0-12 Mins:
1500M Row Or 1200M Run*
50 Thrusters 75/55-lb

*Scale Run to be Sub 8:00. Scale Thruster weight to complete in 2-3 sets.

12-20 Mins:
800M Run or 1200M Row
30 Burpee Box Jump Over

22-30 Mins:
40 Calorie Row or 30 KB Box Step-Up 53/35-lb
30 Ring Dips
20 Thrusters 75/55-lb
10 Muscle-Ups