12/26/16 – "Candy Cane"

Group Warm up 

Group Mobility 


Strength 

Back squat – 10 / 8 / 6 / 4 / 2 / 1 – After each set perform 5 – 12 GHD sit ups, Rest 2:00 after each set. 


WOD ( Workout of the Day ) 

"Candy Cane"

For time:

50 Calorie assault bike 

40 Front squats 135/95lb 

30 T2B

20 Push jerk 135/95lb 

10 Muscle ups – 10 pull ups + 10 Dips. 

*All workouts can be scaled on an individual basis. 

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