WOD - Saturday, 12.19.2015

The 6AM squad takes the Assault Bike Conga line victory.  They got the most calories (314) and the highest average cal per athlete (44.9)

The 6AM squad takes the Assault Bike Conga line victory.  They got the most calories (314) and the highest average cal per athlete (44.9)

Weightlifting with Coach Joe (9AM)

Snatch and Clean and Jerk --- repeat!

FITNESS (9, 10AM)

WARMUP

4 rounds of; 20 sec high knees 10 sec bottom of the squat

15 beat swings, 15 kossacks, 5 inch worms into yoga push up

WOD 1
9 Min EMOM

1. 20 Mountain Climbers
2. 12 Reverse Lunges
3. 12 Wt. Situps (25/10#)

WOD 2

With A Partner; Complete For Time.
125 Pull Ups
125 KB Swings (53/35#)
125 DU
125 Front Squats (95/65#)