It’s December already!
Get those advent calenders out and about!
Hope you all had a wonderful end to your weekend and you are ready to have a bit of fun this weekend!
We still want you working on this pullups and building some foundational strength so we’ll start with this for a bit of fun to get you set up for the workout.
0: 3-5 Strict Pullups/C2B/Banded/Partner
1: 3-5 Burpee Broad Jumps
For the burpee broad jumps fall into a burpee and then as you come up get into your broad jump. Focus on distance for these jumps.
10min Time Cap
At the 10min mark or when you finish the workout:
Run 1 mile or row/ski/bike(x2)
We can run this in two full heats or stagger the start. Great chance to work on your pullup progressions. If you need to scale the numbers please do. Do not let your ego get in the way and stare at the bar for 10 minutes. It’s going to be half warm out. Run if you can please.
WOD 1: 4 RFT – 1min Rest Between
· 10 Burpees over Paralette
· 20 WBS
· 30 DU (80 SU)
· 40’ HS Walk
Strength: Back Squat
· 25 Mins to Build to Heavy Double
WOD 2: Class WOD
Core – 3 Rounds for Quality
· 25 Strict Situps
· 20 Russian Twists with KB/DB
· 10 Strict Hanging Leg Raises
- Team 782