Friday December 7

Skill:

Max Rep Pull Ups x 3

Stretch


WOD:

KAREN

150 Wall Ball



Competitors Work
30 HSPU Today

Thursday December 6

Skill:

Pistols

Shoulder Flexibility


WOD

3 Rounds
20 Deadlift (245/165)

Row 500 m


Cash Out 60 Butpees

Wednesday December 5

Skill:

Hand Stand Push Ups


WOD:

AMRAP 16 minutes

15 Weighted Lunges
15 Ring Dips
15 Pull Ups

Tuesday December 4

Skill:

3 x Max Touch and go Power Cleans (135/95)

WOD

3 Rounds 

20 Front Squat (135/95)

15 Shoulder to Overhead (135/95)

Monday December 3

Skill:

100 Double Unders


WOD

Tabata

Deadlift (225)

Toes to Bar

Push Ups

Row (total calories) sprint