Tuesday 12/19 WOD


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PERFORMANCE & FITNESS
''LoHiLow''
10 Min @ 75% Easy Pace:
2 Min Bike
2 Min Row
2 Min Step Ups
2 Min Rope
2 Min Shuttle
+
Rest Exactly 1 Min
+
EMOM x 20 min @ High Effort:
1st - 14 Wall Ball @ 20/14# to 12''
2nd -12/8 cal Bike @ 75/65 RPM
3rd - 10 Burpees To 6'' OH
4th -  50 DU or 30 Sec AMRAP
+
Rest Exactly 1 Min
+
8 Min @ 75% Easy Pace
2 Min Rope
2 Min Bike 
2 Min Row
2 Min Shuttle
+
AbsOfSteel - Day 16
' TheRockTabata''
20 Sec Hollow Hold
10 Sec Rest
20 Sec Arch Hold
10 Sec Rest 
 x 8 sets
# Take 10 sec rest between each rung of the ladder
# Sub Knee Tucks if unable to maintain Hollow with arms overhead.


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