day 15, 6x2 @ 8%

rinnalleveto+työntö+rinnalleveto
10x1+1+1
send off 2:00, build heavy complex. weighlifting stantards

Remember
12 days wod this Friday, Dec 16th then hanging out at local cue afterwards. Hope to see everyone there!

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(20)
complete the following in any order:
"Distinct tri"
3200m airdyne
1600m run
800m row

Gymnastic goat work(8)

Finisher
2 min IT stretch
2 min plank
25 cuff iso per

4 x 4 + 10

50 push Up
40 toes to bar
30 burpee
40 toes to bar
50 push up

Row 3x2000m
4 min rest between sets

EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

2000m row

12-10-8-6-4

Syncro thrusters
Syncro t2b
Syncro burpee

2000m row

42 minutes, group session, EMOTM 14 press ups 14 squats. One of the group does 14 wall balls, 80 yards farmers walk with 25kg dumbbells, run back, 80 yards farmers carry with 30kg dumbbells run back. With Jonesie, Paddy and abacus Bragg.

25min amrap

ODD rounds:

15 cal Row
15 Rower over Burbee
30 Sit Up

EVEN rounds:

30 cal Bike
15 Overhead Squat (40/30kg)
30 Sit Up