December 23, 2016

Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
Lax ball lats
Lax ball pecs
Figure 4 on wall

Skill / Weight Training
Weighted Pull Up / Weighted Dip
EMOM 12 Mins
Even Mins - 3 Weighted Pull Ups
Odd Mins - 5 Weighted Dip

WOD
AMRAP 14 mins
Row 30 Cals
10 Thruster (95/65)
20 Push Ups
Rest 1 min

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