Wednesday Dec 14

AMRAP 20:
Run 200 M OR Row 250 M OR/Bike 12/9 Cals
*1:30 to Work on 1 weakness movement
****For weakness 1 work, have athletes choose from the following skills to work on during their weakness:
Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders,
Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs
METCON (20:00)
100 Double Unders
80/64 Cal Row
60 kettlebell Swings (RX: 53/35)
40 Toes to Bar
20 Burpee Box Jump Overs (RX: 24/20)
Optional Work:
20:00 Stretch & Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD