SUNDAY 12/23/18
WARM UP
Trainer’s Choice
FIRST…
Skill
10 Minutes AMRAP
100Ft Plate Overhead Walking Lunge (45/25)
30 GHD Sit-Ups
WOD
25 Minutes – Strength Work Or Gymnastics
Technique Focused
Pick One Movement (Either From A Session You Missed From The Week Or Something You Want To Work On)
See Coach For More Specific Guidance
*Strict Press
*Bench Press
*Front Squat
*Back Squat
*Deadlift
*Clean/Snatch Pulls
or
Endurance WOD-
For Time
30-20-10-20-30
Calorie Row
Burpees Over Erg
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