Dec. 13, 2016

Warm Up: Row, Airdyne, Ski 

Mobility/Foam Roll 

Battling Rope Drills 
RDLs 
Rope Climbs 
Russian Twists 

WOD: 
AMRAP in 3's (3 minutes on, 3 off)

40 Strokes on Airdyne 
15 TnG Power Cleans (95/65) 

Rest 3 minutes 

30 Strokes on Airdyne 
12 TnG Power Cleans (95/65) 

Rest 3 minutes 

20 Strokes on Airdyne 
9 TnG Power Cleans (95/65) 

* TnG = Touch n Go
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