Tuesday, December 14th, 2021

Coach led warm up

High bar banded mobility

Then,

Set 1:

:30 Row (Easy Pace)

10 Hanging Knee Raises on Rings or bar

10 Air Squats

10 Hollow Rocks

10 False Grip Ring Rows

Set 2:

:30 Row (Moderate Pace)

10 Knees-to-Armpits on Rings or bar

10 Air Squats

10 Hollow Rocks

10 Kipping Swings on Rings or bar

Set 3:

:30 Row (Workout Pace)

10 Toes-to-Rings

10 Air Squats

10 Hollow Rocks

3-5 Ring Muscle-ups or scaling option

WOD

For Time:

10 Muscle-ups (mod: jumping, transition + dip, or pullup + dip)

100 Air Squats

10 Muscle-ups

100/75 Calorie Row

Post time to Wodify and Whiteboard

Recovery

3 Sets:

10 Cuban Press (pvc)

5 ATY Drill (no weight)

Extra credit

AMRAP 15:

15 Hand-release Push-ups

5 Sandbag Over Shoulder (150/100#)

50-ft Sandbag Bearhug Carry

15 Up Down Over Sandbag

5 Sandbag Over Shoulder

50-ft Sandbag Bearhug Carry

Post rounds and reps to Wodify and Whiteboard