WOD - Dec 1, 2018

EMOM 10
Min 1 - 50 Double unders or concentrated DU practice
Min 2 - 40 Shoulder taps + 20 sec. plank on hands
+
With a partner:
”Twin Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
*each partner alternates rounds

FIT CLASS
Part A
Active bar hang - 20-30 sec. x3
Lateral bear crawl - 50ft/side x3
Wall sit hold - 45 sec.-1 min x3

Part B
KB front rack walking lunge - 20 steps x3
Weighted calf raise - 20x3
Weighted cossack lunge - 20/altx3

Workout
:30 sec. mountain climbers
:30 sec. toe touches
:30 sec. push ups
:30 sec. air squats
:30 sec. jumping jacks
:30 sec. rest
x3 sets