DATE – Saturday December 13th


Warm-up: Group dynamic full body warm-up


Mobility: Banded shoulder/pec/overhead stretch, pre-squat hip prep.

Review Barbara bodyweight movements, “Rx” standards, and scaling options.


WOD A) benchmark “Barbara”

Complete 5 rounds for time:

20 Pull-ups

30 Push-ups

40 Ab-mat sit-ups

50 Squats

– Rest exactly 3 min between each round –


Score it total time to complete minus the 12 min of rest time.

Beginner athletes scale reps to 10,20,30,40, and scale movements as needed to keep moving.