Thursday 12.12.19

"Jingle All The Way"

3 Rounds for time:

400m Run

20 Deadlifts

10 Push jerks

Cool Down

Static Hold Session


2:00 Ring top support hold

2:00 Hang from bar

1:00 Side plank, right

1:00 Side plank, left

*Partition as desired*

Use this session to work on mechanically sound positions to build skill and stamina. Do NOT rush this session but rather move at a moderate pace to achieve all the goal timeframes

12:00 CLASS

"Fight Gone Bad"

3 Rounds for reps:

1:00 Wall ball (20lbs/14lbs)

1:00 Sumo deadlift high pull (75lbs/55lbs)

1:00 Box jump (20")

1:00 Push press (75lbs/55lbs)

1:00 Row for calories

1:00 Rest

*Wall ball is a 10 foot target.

*Box jump is 20" for all.