SUNDAY 12/30/18

WARM UP

Trainer’s Choice

FIRST…

Skill

EMOM15 (:40/:20)

1- Double Unders

2- Banded Tempo Goblet Squat (@3330)

3- Rope Slams

4- Supinated DB Row (Pause 2 @ Top)

5- Sorensen Hold Or Superman Hold

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

Make-Up Class WOD From The Week