Wednesday, Dec 21st, 2016

Coach Lisa destroying those goblet squats!!!

Coach Lisa destroying those goblet squats!!!

 

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

12 Min EMOM

Min 1: 8 Weighted V-Ups
Min 2: 5 Strict Pullups
Min 3: :30 Plank Hold

 

B) WOD

For Time:

500m Row
40 Front Squats 95/65
30 Toes to Bar
20 Push Press 95/65
10 Burpee Pull ups