WOD – 12/23/2014

Warm-up:

3 min:
-24 Single Under
-24 Double Under

4 min:
-16 Jumping Jacks
-8 each: Squat, Push-up, Pull-up, Sit-up

4 min:
-60s Holds

4 min:
-Stretch

WOD:

Strength:

Squat 10×1

Met Con:

20min AMRAP [Team WOD]
-Row 200m
-8x 2-hand Kettlebell Swing (53/35#)
-8x Dip

One team member rows while others cycle through KB Swing and Dips. Rowers alternate every 200m. Score = total distance rowed

Cool Down:

Stretch