Friday, December 30, 2016


Warm Up:  3 Rounds

Butt Kickers Across Box

Bear Crawl Across Box

Walking Lunge Across Box

High Knees Across Box

Weightlifting:  Front Squat

Take as much time as needed to build to a 1 Rep Max

Strength:  Pistol Progressions

4 X 5 Each Side

rest :30 between Sets

Gymnastics:  Bridge Holds and Back Bend Supports

WOD:  “Elizabeth”

Reps of 21-15-9 for Time

Cleans 135/95

Ring Dips

*After Party Abs*

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