12-23-2020

Warm-up

400m Run then,

5 min AMRAP

4 HR Push-ups

6 Box Jumps

8 Sit-ups

Mobility

PVC

30 sec Prayer Stretch

Skill

10 min EMOM

8 Bar Facing Burpees (as fast as possible each round)

WOD

15 min AMRAP

200m Run

15 Ring Dips

10 Turkish Get-ups (50/35)

Cooldown

1 min (es) Shoulder Extension w/ Barbell