DECEMBER 12-17

 

WARM UP 3Rounds
1 Min jump rope
10 Spider-Man Push ups
10 Banded Squats
10 Banded Lateral Wall outs
10 Vups
30 sec Couch stretch

WOD
For time:
300 DU (900 SU)
200 Air Squats (Below parallel)
100 Hand Release Push-Ups (no worming or Kipping 🤪)

POST WOD 3X
Build up to a Heavy
8 RM Barbell Sit Ups
8 RM GHD sweeping BARBELL BACK EXTENSION
10 KB (standing side obliques crunches)

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