Friday, December 25

Merry Christmas!!

Warm-up

100 double-uners

Max hold L-sit

15 hollow rocks

Max hold L-sit

15 arch rocks

Max hold L-sit

1 minute plank hold

10 pass throughs with PVC

10 PVC pipe over head squats

10 strict ring dips

10 kipping ring dips

Practice rope climbing for 7 minutes

Lift

Back Squat

5×75%

3×85%

1×95%

 

Then 15 reps as heavy as possible (shoot for 85%)

 

WOD

Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 one-legged squats, alternating

40 double-unders

 

 

 

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