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WOD

10
Dec

December 11, 2018

GROUP WARMUP
5 minute AMRAP –
:30 Ski – bike-erg – row
5 Dumbbell snatch
5 Kettlebell swings
5 Beat swings + 5 Toe to bar
5 Burpee

THREE-IN-ONE TEST
21 – 15 – 9 reps of:
Ski calories
Alternating dumbbell snatch RX 50/35; Master55+ 35/20

directly into or at 7:00 mark:

3 Rounds of:
500 meter bike erg
15 American kettlebell swings RX 55/35; Master55+ 35/20

directly into or at 14:00 mark:

1000 meter row
30 Toes-to-bar
20 Burpees to a target
*heats of 7 every 9 minutes

ALTERNATE TEST
For time of:
18 – 12 – 6 reps of:
Ski calories
Dumbbell snatch

directly into or at 7:00 mark:

3 Rounds of:
300 meter bike erg
10 Russian kettlebell swings

directly into or at 14:00 mark:

800 meter row
20 Abmat sit-ups
15 Burpees

MIDLINE
3 sets –
3 each side pallof press + :10 hold
www.youtube.com/watch?v=4G2Kj8Mc2WU
5 seconds, each arm and leg, 3-point plank
www.youtube.com/watch?v=uJHipV0SxRk
10 Wall Deadbugs

MOBILITY
:30 each side pigeon stretch
:30 frog stretch

New Year Fundamentals Class 

Do you know someone who would like to get started at Vero Strength + Conditioning in the new year? They may benefit from our group Fundamentals Class. Read all about it HERE and send them the link! We are currently enrolling in these sessions, so don’t delay!