Thursday- 12/17

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

Rowling!

Round 1: Sit-ups

Round 2: Push-ups

Round 3: Air Squats

Round 4: Plank Hold in seconds X 2

Workout

Metcon (Time)

Partner Chipper:

3 Rounds:

80/70/60 Cal Row

60 KBS (70/53) (53/35)

40 Sit-ups

20 Goblet Squats

Time Cap: 32 min

Accessory work

Metcon (No Measure)

Post-WOD Core Work:

TABATA Hollow Holds

Snow Day WOD

Snow Day (Time)

6 Rounds for Time:

15 Burpees

20 Air Squats

50 Double Unders, Single Unders or Mountain Climbers

20 Sit-ups

15 Lunge to Step Up

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