WOD - Dec 29, 2016

A1)- incline semi supinated DB bench press 8x3
A2)-DB bent over row HEAVY 3-5 x 3
B1)- pvc banded pull down (simulate bar mu) 15x3
B2)- banded tricep ext 10 x 3
+
5 minutes handstand practice, either walking or practicing on the wall
+
16 Min emom
1 - yoke carry unweighted (if this is difficult to coordinate switch to farmer carry)
2 - 12/9 cals on ab
3 - 5 stone to shoulder (done on mats with control going down)
4 - 25 sec total L-sit hold

FIT CLASS

Warm-up - 1 min row, 30 sec pigeon pose, 1 min row, 30 sec runners pose, 1 min row, 1 min hamstring fold

+

4 rounds

10 KB chops per side

10 KB Russian twists

10 KB tuck ups

+

3 rounds

6 Medball pushups

6 diamond pushups

6 tricep pushups

+

Fight gone great!

1 min stations of:

Mountain Climbers

AB sprint

Bicycle situps

Shuttle run

Jump squats

-rest 1 min-

x3