WOD | December 15, 2016

WOD:

  3 Rounds

    AMRAP 4: 

      8 x Burpee Box Up + Over

      3 x Muscle Up

    *Rest 2 minutes

     

EXTRA WORK:

  Weightlfiting:

    Power Snatch + Hang Squat Snatch + OHS

      4-5 sets Across (Heavy)

  Gymnastics + Conditioning:

    30-20-10

      Back Extension

      Cal Row

  Mobility:

   10 minutes of stretching.  You can't do it wrong!

BOX INFO: 

  Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW