Thursday, December 8th

Workout of the Day
Fitness
A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311
B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters
C.
Optional Finisher
For time:
500 Meter Row
 
Performance
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
B.
Optional Finisher – For time:
500 Meter Row

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