Wednesday, December 5, 2018

4
Dec

Wednesday, December 5, 2018

“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers

WORKOUT OF THE DAY

WARM UP:

7 Min AMRAP of 7 each: Sit Ups, Push Ups, Hip Extensions, Squats, Pull Ups, Dips

SKILL:

3 each Static Kip Holds (2 sec front, 3 sec back)

3 each of 3 Kipping Swings

3 each of 2 Kips to 1 Pull Up

 

WOD:

As Many Rounds as Possible in 12 Minutes of:

Partner 1:

100 M Farmers Carry

Partner 2:

Row 10 Cal

10 Pull Ups

COOL DOWN/ ACCESSORIES:

Adductor Barbell Smash (1 min each)

Glute Smash & Floss (1 min each)

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