Wednesday, December 22nd, 2021

Coach led warm up

Banded mobility (from floor)

Then,

AMRAP 6:

5 Ring Rows

5 Single Arm DB Strict Press / ea. Side

50-ft Bear Crawl

10 Plank shoulder taps (Push-up Position)

Part B:

5 min to build up to 60% or first set of shoulder press

Weightlifting

Emom for 5 min of:

5 Strict Press (60-80% across)

Post heaviest set to Wodify and Whiteboard

Rest/Transition 1 min Then,

WOD

For Time:

15/10 Calorie Bike

40 KB Swings (35/26#)

15/10 Calorie Bike

30 KB Swings (53/35#)

15/10 Calorie Bike

20 KB Swings (70/53#)

15/10 Calorie Bike

*12 min cap

Post time to Wodify and Whiteboard