Tuesday 23rd December 2014 - Workout Of The Day

Warmup Mobility

200 x Single Unders 50 x Double Unders

Strength

12 mins to Establish Heaviest 20m

Farmers walk

WOD

In a 15 min Window (teams of 3-4 Athletes)

AMRAP Metres on the Concept 2 Rower

2nd Athlete Holds

Static Deadlift 100/70kg

If 2nd athlete drops bar, rower must stop rowing until the bar is picked up again

Rower and Deadlifter change

when remaining athletes complete:

12,9,6 Burpees, Toes To Bar