Thursday, December 14 WOD

‪Room 2&3‬
Warmup: ‬ 1 Round: ‬
‪200m Run/Row ‬
‪10 KB Goblet Squats (light weight, focus on knees out and torso upright)‬
‪10 Russian KBS ‬
‪5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)‬
‪2 Turkish Getups/ea (light weight)
‪B‬uy-In: 7 Sets (15:00)
‪1 Back Squat, building ‬
Skill Review: Rope Climb wraps ‬
WOD: 3 Rounds (16:00): ‬
‪1:00 Double Unders ‬
‪1:00 DB Shoulder To OH (45/25)‬
‪1:00 50’ Shuttle Runs (each length is 1) ‬
‪1:00 Max Rope Climbs ‬
‪2:00 rest‬
Cashout: ‬
‪1:00 AB for max Cals‬

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