12/11 WOD

Surprise Effects

warm up – 20 air squats

3x      20 mtn climbers

20 v-ups

Skillwork – strict pull up practice

WOD – 50 DB Back squats     40/20

40 Groiners  (L+R=1)

30 walking DB lunges

20 GHD

10 DB renegade row

5 Dad hang Pull ups

2 RFT

 

December Challenge – 3 min plank hold

DRINK your WATER!!!   1 gallon a day!!

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