Today will be a skill day/open gym. There is an optional metcon programmed. Tomorrow we will do our “12 days of Christmas” WoD. Use today to work on skills, mobilize, and practice movements we will see in the open!
Skills Open Gym
Handstand Walk / Hold
Handstand Pushups
Muscle ups
Double Unders
Toes to Bar
Light/quick Deadlifts (185/135)
Deloaded Oly work
**keep weight and total reps low**
500 m row
40 Air Squats
30 Abmat Situps
20 Box Jumps (20)
10 Pushups
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.