WOD 12/8/16
Intermediate Strength: Floor press – 4 x 8 Muscular Endurance: 4 Rounds– 10 Step – ups @2111 10 Barbell rows @ 2111 10 Dips @ 2111 Metabolic Conditioning: 3 Rounds with battle ropes – Hip toss with jumping lunge x 30 Sec Spirals (15 outward, 15 inward) x 30 Sec Stage coach... READ MORE
