Wed. Dec 21, 2016

Metcon (No Measure)

Active Rest Day-

Ride a bike for 15 minutes.
Every minute, sprint 7 calories, cruise the rest of the minute.
-then
Weight a sled with 2 or 3 #45lb plates and push it 400m

-OR-

HUMPDAY PUMPDAY

“The 12 PUMPS of Christmas”
1 Deadlift (405/275)
2 Shoulder Press (135/95)
3 DB Split Squats (65/45)
4 Strict Chinup
5 Cal Assault Bike
6 Pushup
7 DB Rows (Synchronized)
8 DB Curls
9 Lateral Box Jumps
10 Toes 2 Bar
11 Power Clean (185/125)
12 Back Squat (315/225)