Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Tuesday, December 27, 2016

Warm-up: 3 Rounds:
Row 500m
50ft Bear Crawl

Strength: 5 X 50 Yards Heavy!

Prowler Push
+
Kettlebell Lunges

WOD: 12 Minute AMRAP:
15 Thrusters
15 Hand Release Push Ups
1/4 (.25) Mile Bike, 400 Meter Run, 1,000 Meter Row or Ski

OLY: Power Snatch

Interval 3 Rounds:

4 Minute AMRAP
25 Yard Walking Lunge Steps
15 Sit Ups
5 Bar Rows
Rest 2:00
(Continue where you leave off each round)

ROMWOD

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