Workout of the Day, Dec 18, 2017
Pre-WOD 15 Min
5 x 5 warm up building up to Met-Con
weight, increase weight each round.
Can share bars for this portion
For Load Barbell Complex
5 RNDS of 10 reps w/out putting bar down.
Touch and Go’s, Rest with bar off floor. If you
put bar down set does not count.
Deadlift-Hang Clean-Front Squat-
Push press= 1 rep 30′ Time Cap
500m row or 400m run
25 x Bicycles (R/L=1)