Holidays are the hardest time for calories and exercise. Make a plan, and stay consistent!
Warm Up:
Row 600m
2 Rounds
6 Inch worm with push up
10 Jumping Pull Ups
8 DB Thrusters (light)
Skill:
2 Rounds
10 Assisted Strict Pull ups with 2 sec hold at the top and SLOW lower
10 Strict Bar Dips
1 Min Plank
40 sec Hollow Rock hold
WOD:
For Time:
21-18-15-12-9- reps for time of
Hang Power Cleans (115/75#)
Pull Ups
Push Ups
Cal Cardio (mix it up)