WARM UP – MOBILITY
3-4 mins laps of rig/dynamic
2 rounds:
Hollow rocks until your abs burn!
5-7 Low ring MU transitions or ring rows
5-7 Russian step-ups /leg
WOD A
Alt. EMOM x 5 sets of each:
1) 1-5 Muscle ups (any style)
2) 8-12 Alt. pistols
—
-Sub MU’s for a progression, or a set of 8-10 dips
-Sub pistols for a progression, or 6 weighted Russian step-ups /leg
WOD B
BADDER SANTA
12 min AMRAP
4 Strict HSPU’s
6 Chest to bar pull-ups
8 DB walking lunges 2×50/35lb
ACCESSORY
1) 3 super sets:
8-10 Seated Arnold press
8-10 Double DB bent over rows
-rest 2 mins-
2) 3 super sets:
12-15 DB lateral raises
12-15 BB front raises
12-15 Crossover reverse flies
-rest 90 secs-
