Yes it IS as painful as it looks...Warmup:
Row 1000m
DROM stretches (upper and lower body)
10 Air squats
10 Overhead squats w/ PVC pipe
10 pillars
10 deadbugs
10 GHD back extensions
10 knees to elbows
WOD:
AMRAP 20 min:
10 push-jerks 115#
15 back squats 115#
20 pullups
30 situps
Post rounds completed to comments
Note: I'll be out of town until the first of January, but I'll still be posting WODs, so keep logging on to stay fit over the holidays!
John
ReplyDeleteGreat WOD! I completed 3 rounds. I finish off the push jerks to end my time.
4 rounds
ReplyDelete