Warm Up
Jog 200m
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1-2-3's, focusing on big pull on 3
1 min. max effort pull ups
WOD
December Challenge!
12 min. AMRAP
30 DUs/60 singles
10 T2B
10 KB swings 53/35
Post
5 min. coach's choice