Thursday, December 7, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Warm-up
-Coach’s Choice-

Conditioning
-For Time-
(35:00 Cap)

60 Wall Balls (20/14)
9 50′ Shuttles

60 ABMAT Sit-ups
9 50′ Shuttles

60 DB Snatch (55/35) (Rx+ 70/55)
9 50’Shuttles

30 Ring Dips
9 50′ Shuttles

*Round 2: 40 Wall Balls, Sit-ups, & DB Snatch. 20 Ring Dips.
*Round 3: 20 Wall Balls, Sit-ups, & DB Snatch. 10 Ring Dips.

Extra Credit
Back Squat
4 x 4 @ 80% – Rest 1:30

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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