Thursday, 12/3
December 2, 2020
Saturday, 12/5
December 4, 2020

Warm Up

3 Rounds
20 Mountain Climbers
5 Inchworms to Plank
10 Spider Lunges
5 Plank to Squats

Prep: (7 Minutes)
1x250m Row (easy)+5 Burpees
1x250m Row (moderate)+5 Bar Facing Burpees
1x250m Row (sprint)+5 Bar Facing Burpees
1x250m Row (somewhere between second and 3rd Set)

SMACKDOWN WOD 2′

“Pepper Spray”
For Time:
Row 300/240m
15 Bar Facing Burpees
Row 400/320m
20 Bar Facing Burpees
Row 500/400m
25 Bar Facing Burpees
Row 600/480m

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