Saturday 12/26

10:30 am class only 

Fitness: 

Skill

A1. Rope climb - from laying down to stand up position - 4 reps X 3 sets 

A2. Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (25/10) 

10 burpees 

Performance 

Skill

A1. Rope climb- 4 reps X 3 sets 

A2. Ring Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (45/25) 

10 burpees