5926 Premier Way #112, Naples, FL 34109
239-849-1902

Thursday’s WOD

IMG_Dec52018at83423PM

Warm-Up
4 rounds:
200m row
15 PVC OH squats
30 double unders
10 cal BikeErg

Accessories, 4 RNFT
Single Arm Press (kb or db) x 6-8 reps each arm
–rest 45 seconds–
kb Swings x 20 reps
— rest 45 seconds —
Side prone holds x 30-45 seconds each side
— rest 45 seconds —

Conditioning
5 rounds, 2 min intervals
15 burpees
ME DB Snatches (55/30)
…1 min rest between rounds…”