WOD - Dec 18, 2018

A1. Kip swings - 10x4
A2. Leg raise - 8x4
A3. Strict T2B - 6x4
+
“12 Days of Fitness” WOD 7+8
In 5 mins AMRAP
Clean (Rx - 155/105, MRx - 95/65, Teens - 75/55)
-rest 2 mins-
In 5 mins establish
Max Clean

Sport
A. Snatch pull - 4x4 @ 85%
B1. Banded tricep press - 10/side x3
B2. Banded bicep curl - 20x3
B3. DB flyes - 20x3
C. GHD sit up - 15-20x3

FIT CLASS
Part A
Plate windmill - 10/side x3
Front scale hold - 30 sec./side x3
One hand plank - 30 sec./side x3

Part B
Reverse crunch - 15x3
Russian Twist - 30x3
Toe touch - 30x3

Workout
18 min row
Every 3 mins complete
20 Jumping jacks
20 Mountain climbers