Saturday, December 4

Rebuild: 8:30a, Community WOD: 9:30a

Rebuild:

A)    4 RFQ:

1:00 Weighted Plank

10 Kneeling Plate Half-Moons (5/each)

Kneeling Founder (2 positions, :15 each)

B)    4 RFQ

Jane Fonda Complex (:20 each exercise x 4)

Shoulder Sweep x 5

Kneeling Curl to Press x 8-12

Community WOD:

w/ a partner. Split work any way you choose.

A: AMRAP 5

20 Dumbbell Walking Lunges

1 Building Lap

Rest 1:00

B: AMRAP 5

20 Double Unders (40 singles)

10 Air Squats

Rest 1 min

C: AMRAP 5

5 Dumbbell Beast Makers (L Row + Push-up + R Row + Squat Clean-to-Overhead)

10 Dumbbell Box Step Overs

Rest 1 min

D: AMRAP 5

5 Toes-to-bars (V-Ups)

10 Push-ups

Rest 1 min

E: 100 reps for time

Partner Medball sit-ups