12/18/17- "Mistletoe"

Group Warm up 

Group Mobility 


Strength 

6×3 Back squat. Start @ 55% and build to a heavy 3 – Rest 2 minutes between sets.


WOD ( Workout of the Day ) 

"Mistletoe" 

12 minute AMRAP of: 

100 Wall ball shots (20/14lb) 

100 Double unders 

20 Ring muscle ups / 20 burpee pull ups 


EXTRA: 5×5 GHD raises – Rest 60 seconds. 

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