P
A. 9 Rds:
1:40 on, :20 off
*Rest 2 min rest after round 4
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
B. 3RFT:
Assault Bike 35/25
12 PJ (155/105)
15 T2B (Rx+: 4 BMU + 11 T2B)
*C. CS: Iron Scap
*D. Seated 1 arm Bicep Curl: 3×15. Elbow against middle of inner thigh.
F
A. 9 Rds:
1:40 on, :20 off
*Rest 2 min rest after round 4
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
B. 3RFT:
Row 400m/300m
12 DB Strict Press (30/20)
15 T2B
Let’s set some goals for 2017!
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