Wednesday, Dec. 15

Somebody bring paper towels & cleaner and clean the entire whiteboard please. Also, clear the floor and rack all weights.

Warm Up (on your own): 3 rounds
5 push ups - perfect form, rigid core
5 wall squats
5 sit ups
5 wall balls

Group Dynamic stretch (burpees on call):
butt kicks
soldiers
lunge twists in place
tiger crawl in place

Skills -
10m on developing your kip or kipping pullup
15m on handstand, tripod development

WOD- 10m AMRAP/somethingorother
2 teams, running tally
2-3 stations depending on attendance

While 1 person performs 6 Up & Overs
1 person squats 65# for reps
1 person does 35# dumbbell swings for reps
1 person does double unders for reps

Tally cumulative score for each movement.