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WOD 29122019

29 Dec Warm up 1 Rounds 1 minute Bike/Row @low intensity 5/5 hip internal/ external rotation 20 mountain climbers Then 3 sets 5 high vertical jump 10 plate jumps in and out (ASAP) rest 30 seconds Strength A. Every 3-minutes x 5 Rounds 3 Front squats 5 weighted Ring Dips B. Every 3-minutes x 5 rounds 2 cluster (AHAP) , but no failure 1 L sit Rope climbing Strongman 4 Rounds 3 sandbag over the shoulder 20M Sandbag carry Rest 1-minutes Accessories 3 Rounds 15 banded wall slides

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