Thursday December 21st

Endurance WOD:

Every 5 min for 40 min:
1, 5 min Amrap:
20/15 cal Optional Erg
10 Double Dumbbell Renegade Row 2*22.5/15 kg
2, 5 min Amrap:
50 Single Unders
15 Kettlebell Swing 16/12 kg
3, 5 min Amrap:
20/15 cal Optional Erg
20 Plate Russian Twist 20/15 kg
4, 5 min Amrap:
5 sets: 2 Air Squats+2 Reverse Lunges
20 Plate Ground to Overhead 20/15 kg

Tri Erg:

Every 5 min for 40 min:
1, 5 min Amrap:
20/15 cal Row
10 Double Dumbbell Renegade Row 2*22.5/15 kg
2, 5 min Amrap:
20/15 cal Ski
15 Kettlebell Swing 16/12 kg
3, 5 min Amrap:
20/15 cal Bike Erg
20 Plate Russian Twist 20/15 kg
4, 5 min Amrap:
5 sets: 2 Air Squats+2 Reverse Lunges
20 Plate Ground to Overhead 20/15 kg