Thursday, December 14th

Gymnastics

Strict Hand-stand Pushups

2 Rounds:
5 Strict HSPU
5 Strict HSPU
4 Strict HSPU
3 Strict HSPU
3 Strict HSPU
*Rest 2:00 between rounds. *Minimal rest between sets.

Conditioning

“Switch Gears”

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Row

Sit-Ups

Shuttle Sprints

Athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of row and so on. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone.

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD