Saturday 12.19

Thank you for everyone who came over last night and joined in on the wod and the post wod potluck! It was a great time and we are still blessed to have such a strong community! 

Fitness

Skill

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Abmat sit ups - 30 reps 

Rest 30 sec 

A4. Russian twists - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

For time 

15-12-9-6-3

 cal row 

 pull ups 

thrusters (75/45)

Performance 

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Tuck ups  - 30 reps 

Rest 30 sec 

A4. Russian twists w/ 5# plate in hands  - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

15-12-9-6-3

 cal row 

Ctb  pull ups 

thrusters (96/65)