Friday December 23rd 2016

Warmup:
5:00 of:
10 PVC Passthroughs
10 Light Strict Press
10 Kips / Knees to Elbows

A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

B.
For time:
500 Meter Row
50 Burpees
500 Meter Row

Boom Lite:
Warmup: Same

A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
45-60 seconds of Hollow Rocks or Hold
Rest 90 seconds

B.
For time:
500 Meter Row
30 Burpees
50 Meter Row