TUE 12/28/21 WOD

Dec 27

Warm Up - 3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD

“Helen”

400m Rum

21 KB Swings 55/35# L2-45/25# L1-35/15#

12 Pull ups L2-Banded L1-Ring Rows

3 Rounds

-Rest 5 Min-

“Annie”

50-40-30-20-10

Double Unders / Running Singles / High Jump Singles

Abmat Sit ups

For Total Time

Ferber Wilson

WED 12/29/21 WOD