Saturday, 17 December, 2016

WARM UP – MOBILITY
Dynamic full body warm-up
Roll out: calves, quads, lats/triceps
Stretch out: Calves, quads/squat, dip extension

WOD A
EMOM x 10 (5 sets each alternating)
A1: 4-6 x Strict tempo ring dips (@1,2,X,2)
A2: 8-12 x Alternating pistols

WOD B
Morrison
Complete for time:
50-40-30-20-10 reps of:
Wallballs (20/14lb)
Box jumps (24/20″)
Kettlebell swings (24/16kg)

– Beg/Int athletes may choose to scale reps if needed (30-25-20-15-10 – 100 rep total vs 150 rx)
– Mandatory – Step down on all box jumps, no rebounding.