12/11 & 12/14

Due to multiple regulars being out for end of year team lunches we will be doing the same workout Friday/Monday. Can be done on your own or with a group.

Pre-WOD (Skills/strength):
12mins Vanity Friday and shoulders warm-up

A. 20min AMRAP
5x Bench Press (60-70%)
10x Ring Rows
10x Push-ups
5x Strict Pull-ups (Mod: Toenail Pull-ups)
20x Sit-ups

B. Start 3mins after finishing the 20min AMRAP
2x1000m Row ALL OUT
4mins Rest between 1000m efforts

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

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