DATE – Wednesday December 10th
Warm-up: Dynamic length relay w/ quadruped + body weight movements
Tech: Beat swings, handstands, rope climbs
WOD A) EMOM x 12 (4 rounds each)
A1) Rope climb: 1-2 L-sit, legless, using legs
A2) Handstand skills practice 30-45s: nose to wall holds, freestanding, or walking
A3) 10-15 Toes to bar / knees to elbows/ beat swing knee raise
WOD B) In teams of 3, Row for max distance in 20 min:
Rotate stations in order every time the station #2 round is completed.
Station 1: Row for max meters
Station 2: Complete 1 round of:
10 reverse lunge w/ sandbag in the front rack (heavy/light -5/side alternating)
8 Sandbag facing burpees (must be 2 foot jump and land)
Partner 3: Rest
