WOD - Dec 22, 2016

A1. OH keg lunge – 100ft x2

A2. Sorenson hold – 45 sec. x2

B1. Kang squat – 5x3 *light weight here

B2. Standing Hercules hold – 20 sec. x3 *build each set

+

4 rounds at grinder pace

4 TGU @ heavy weight with best form

3 per/arm pegboard pullups

2 man makers at challenging weight

1 legless rope climb – scale to 1 ¼ rope climb

 

 

FIT CLASS

Burpee/Jogging relay

+

Wall angels

Chest opener

Wrist stretch

+

3 rounds

1 wall walk w/10 sec. hold

2 bottoms up TGU w/light KB or DB

3 strict T2B

+

EMOM 16 “as many reps cindy”

1 – pullups

2 – pushups

3 – air squats

4 – rest