WOD - Dec 1, 2016

A. CG Bench Press - 5x4
B1. Preacher curl - 8x3
B2. Tricep banded ext. - 8x3
B3. Back ext. - 8x3
+
20 Mins @80%
1 Rope climb *scale to rope pull from ground
2 rounds of “Cindy” (5 pullups, 10 pushups, 15 air squats)

 

FIT CLASS
Warm up
Jog
High knees/butt kicks
Quad/hamstring stretch
Lunge/lateral lunge
+
Shuttle sprints
+
3 rounds
10 V-ups
10 tuck ups
10 hollow rocks
10sec hollow hold
+
2 rounds for quality
10 candlesticks – 5/per leg
10 sec handstand hold with spotter/wall/box
+
10-9-8-7-6-5-4-3-2-1
Wallballs @ 20/14#
50 DU/100 single unders in between each round