Wednesday, December 29th, 2021

Coach led warm up

Wall stretches

Then,

:20 Alternating Reverse Lunge + High Knee

Rest :10

:20 Single Unders

Rest :10

:20 Walking Lunges

Rest :10

:20 Double Unders or Attempts

Rest :10

2 rounds of:

:20 Overhead Walking Lunges (increase weight each set)

Rest :10

:20 Double Unders or Triple Under Attempts

Rest :10

WOD

5 Round For Time:

50 Double Unders (mod: 100 singles, or 1 min practice)

50-ft. Single-Arm Overhead Walking Lunges (50/35#)

Post to Wodify and Whiteboard

Recovery

1:00 Couch Stretch / ea. Leg

1:00 Foam Roll Upper & Lower Back

Extra credit 1 (pick one or other)

For Time:

25/18 Calorie Bike

50 Sit-ups

25 Bar Muscle-ups

50 Sit-ups

25 Chest-to-Bar Pull-ups

Post time to Wodify and Whiteboard

Extra credit 2 (pick one or other)

4 Sets:

5 Weighted Strict Chin-Ups

10 Barbell Bent Over Rows (Snatch Grip)

10 DB Cuban Press

15 Barbell Skull Crushers