Get to class a few minutes early to get pinched and enter the Holiday Hold'em! View the details here: Holiday Hold'em
Warm Up
Banded shoulders
200m run
2x:
20 hollow rocks
20 supermans
20 sit ups
Finish with 200m run
Skill
Double Unders and Singles
2x:
2 mins. max singles
rest 2 mins.
2 mins. max doubles
rest 2 mins.
WOD
6 min. pull up bar hold
Each time you come off the bar, run 400m
*Scale with bands and scale run to 200m
Post
4 x 25 Russian twists with weight plate