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

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