Monday, December 26, 2016


Warm Up:  3 Rounds

20 Banded Side Steps with bands around knees

10 Push Ups

30 Double Unders/Skips

Weightlifting:  Clean and Jerk

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

Strength:  Bent Over Rows

2 X 10 @ 95/65

Gymnastics:  Max Effort Ring Dip Supports

Hold in deepest portion of the dip

WOD:  8 Minute AMRAP

3 Burpees

5 Chest to Bar Pull Ups

7 Push Ups

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