Wednesday, Dec. 22

Today's session, as always, is ambitious in scope. Let's stay focused, stay organized and be on point.



Prewarmuphomework: Claim both the squat rack and bench and setup both for squatting w/bars. Remove the ceiling tiles above the pullup rack, please.

AMRANecessary: 10 situps, 10 box jumps, 10 dumbbell swings (35#)

Group Dynamic Stretching:
buttkicks/highstepping/kong/ape/tiger crawl/dislocates

Skillwork: 10 minutes on kip, kipping pullup or shoulder therapy

3x5 Back squat - working to a heavy back squat, not necessarily a 5 rep max

WOD: 2x5 minute rounds, switching on the minute, 1 minute rest between rounds
Up & Over burpees
Push Ups (games standard, hands come off the ground/bar/bench at bottom)
deadlift 95 or 145 lbs
heavy bag drill
alligator crawl