Skill: Kipping Swing (pull-ups and T2B)
Strength: 8 min. EMOM
- 8 Ring Rows (odd)
- 45 sec. Handstand walk practice (even)
WOD: 5 min. AMRAP
- 6 Pull-ups
- 6 Box Jumps (24/20)
*rest 2 min.
5 min. AMRAP
- 6 Am. KB Swings (53/35)
- 6 KB Lunge (hold KB in goblet hold position)
Post Workout: 3 Rounds
- 20 Hollow Rocks
- Foam Roll-hamstrings, glutes, lats, hip flexors, etc.
Challenge of the Week: Max L-sit.
*Post score to whiteboard
ANNOUNCEMENT: Christmas Week Schedule (Monday, December 22nd – Saturday, December 27th)
Monday-Tuesday: Normal class schedule
Wednesday: 8:30 a.m. class only
Thursday: Merry Christmas! No classes today
Friday: 8:30 a.m. class only
Saturday: 9:00 a.m. Free Open Gym