WOD
Monday Dec 24th, 2018
WARM UP & MOBILITY
10min Follow the Coach
SWOD
Core WOD
10min AMRAP:
50m Farmers Carry (AHAP)
50m OH Carry (AHAP)
50m Sled Push (Empty)
3 Wall Rope Climb
12min EMOM: (50sec ON/ 10sec OFF)
-Box L-Seat Hold
-Seated Flutter Kicks
-Bycicle Abs
WOD
Partner WOD:
15min AMRAP:
21 Wall Balls #20/14
14 KB’s Russian to Squat
7 Med. Ball Sprawl to Chest Throw
1 member ON/ 1 member Active Rest ( plank variations, hollow variations)