December 12 2020

Warm Up:

3x

10 High Knees

10 Squats

10 ButtKickers

10 Spiderman

10 Frankenstein

WOD:

This one goes back a bit. Sooo Much Fun. Normally we will rotate between the 400m run and the 500m row but today we will just rock the same. If you have a bike or Rower and can run flip flop every round. Also this WOD originally calls for a WB. But I have given other options if you don’t have one.

SOOOOO. This WOD is called “Love Jeff". Dates back to 2013 ish time frame. Jeff gets all the credit for making up this one. It’s a good one.

Barbell Crew/

10 Rounds

400M Run/500M Row/20 Cals

15 Bare Bar Thrusters

Minimal Weight Crew

400M Run/500M Row/20 Cals

15 DB Thrusters (1), KB Thrusters, WallBalls, Plate thrusters

Body Weight Crew

400M Run/500M Row/20 Cals

15 Squats (if you can and want to knock out some pistols)

*** If you can not run - 40 Weighted Marches or 40 Wall Marches (Push Against a Wall)