Sunday, December 14

"The Sun himself is weak when he first rises, and gathers strength and courage as the day gets on." —Charles Dickens

Announcements:

• “12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday gear, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.

Warm-up (NTE 10’)

3 Sets

30sec Quadruped Planche

12 Prone Y on Floor

Strength/Skill

A1) Farmers Press: 20X1; 8-10/arm;

rest 45sec x 4 Sets

A2) Decline Narrow Grip Bench Press:

2020; 10-12reps; rest 45sec x 4 Sets

A3) Alternating Dumbbell Curls: 

30X1;

8-10/arm; rest 45sec x 4 Sets

After WOD, if time:

3 Sets:

8 Elevator Supine Toes to Bar

8 Elevator DB Curls

8 Elevator Bar Dip

-rest as needed between sets-

WOD

3 Sets @ tough effort

15/12 Cal Assault Bike

8 Dumbbell Burpees 60/40lbs

12/10 Cal Assault Bike

8 Burpees

9/8 Cal Assault Bike

rest walk 2-3mins between sets