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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