12/22/16 – "Cheesecake"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Cheesecake" 

Every minute on the minute – EMOTM for 10. 

1. 15/12 calorie row

2. 15 Burpees 

Rest 3:00 

EMOTM – 10 

1. 200m shuttle run x10 laps 

2. 20 slam balls (40/20lb)

Rest 3:00 

EMOTM – 10 

1. 15/12 Assault bike calorie 

2. 15 American KB swing (70/53lb) 

*All workouts can be scaled on an individual basis. 

 

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