17-12-2019

FITNESS

STRENGTH
EMOM 12′
1.4 strict chin ups 2” pause at the top
2.8 strict seated dumbell press
3. 3 wall-walk 2” pause at the top

SKILL: kipping pull ups/butterfly

WOD
21-18-15-12-9-6
swings (24/16)
burpees
pull ups

BURNOUT

EMOM 12′
40″hollow
40″leg lifts over medball
40″russian twists
40”weighted sit ups

REST 1′

AMRAP 18′
18 wall balls
18/14 calories bike
18 swings
18 push ups
18 weighted step ups