Thursday 12.20.18

Essentials/Fitness/Performance:
Granite Games Throwdown WOD 1 and 2
WOD 1
10 min
Find 5 rep Max Front Squat

-Rest 10min-

WOD 2
15 min AMRAP
Scaled:
Single unders x 150 reps
Ring Row x 30 reps
Dumbbell Shoulder to Overhead x 30 reps 35/20
Hanging Knee Raises x 30 reps
Single unders x 150 reps
Ring Row x 40 reps
Dumbbell Shoulder to Overhead x 40 reps 35/20
Hanging Knee Raises x 40 reps
Single unders x 150 reps
Ring Row x 50 reps
Dumbbell Shoulder to Overhead x 50 reps 35/20
Hanging Knee Raises x 50 reps
Etc…

Intermediate:
Double unders x 100 reps
C2B x 30 reps
Dumbbell Shoulder to Overhead x 30 reps 50/35
Toes to Bar x 30 reps
Double unders x 100 reps
C2B x 40 reps
Dumbbell Shoulder to Overhead x 40 reps 50/35
Toes to Bar x 40 reps
Double unders x 100 reps
C2B x 50 reps
Dumbbell Shoulder to Overhead x 50 reps 50/35
Toes to Bar x 50 reps
Etc…