Thursday, December 23rd, 2021

Coach led warm up

5 Rounds:

:20 Bike, Row, or Ski

:10 Rest

Then,

Part B:

AMRAP 6 (~10 reps of each):

GHD or weighted Sit-ups

Single Unders

Single Under Bellhops (Front to Back jump)

Single Under Skier Hops (Side to Side jump)

Single Under Run in Place

GHD or weighted Sit-ups

Single Under Left Leg

Single Under Right Leg

Single Under + Double Under or Double Unders

WOD

On a 28 min clock

RX + Annie

For Time:

50-40-30-20-10

Double Unders (mod: 3x single)

GHD or weighted Sit-ups (30/20)

*12 min cap (any unfinished reps add as seconds to time)

Then, at 12:00 right into

5 min to find:

1 rep max Thruster (from floor)

3 min Rest/ weight change then,

AMRAP 8:

3 Thrusters (70% of 1 rm thruster)

10 Ring dips (mod: band, bar, or off box)

Post time from Annie, 1 rep max thruster, and rounds and reps to Wodify and Whiteboard

Recovery

3 Sets:

:30 Cobra Stretch

10 Alternating Hamstring Scoop Stretch