Sunday, 12/11
December 10, 2016
Tuesday, 12/13
December 12, 2016
Warm-up
3 Rounds
15 Jumping Jacks
10 Spider Lunges
15 Mountain Climbers
5 Hanging Scap Retractions
Prep:
2x 5 Kip Swings+ 10 Russian KB Swings
EMOM 30 (6x each movement)
A) 3/6/9/12/15* Pull Ups
B) 3 V Ups+ 12 Hollow Rocks+ 3 V-Ups
C) 15 KB Swings
D) 15/30/45** Double Unders
E) Rest***
* Choose highest number not more than ½ of unbroken Pull Up PR. Scale to 6 Jumping Pull Ups or 9 Ring Rows
** Choose highest number not more than ½ of unbroken Double under PR. Scale to :45 Single Skips
*** May start at any station, although everyone works for 4 Minutes and rests at the same time (ex: C,D,A,B, Rest)
Mobility
1 Min OH Band Stretch/side
1 Min Standing Calf stretch/side
