Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall
Skills - HandStand Walking, MuscleUp, Seated Box Jump
Tuesday 6 Dec - 16 Min Up Ladder - PushUp, V-Sit, Ring Row, Squat
Rest at the 7 Min mark for 2 Mins.
Strength - Static Holds
Monday 5 Dec - 50-40-30-20-10 - KettleBell Swing (24/16), 25-20-15-10-5 - Box Jump Over, 10-8-6-4-2 - Ring Dip
Strength - Front Squat and Jerk
Saturday 3 Dec - 'Fight Gone Bad' - 3 Rnd - 1 Min WallBall, 1 Min Sumo DeadLift HighPull (35/25), 1 Min - Box Jump, 1 Min - PushPress (35/25), 1 Min - Row
Friday 2 Dec- 15 Min AMRAP - 20 Burpee, 20 Pistol Squat, 200m Run
Skills WOD - 3 Rnd - 3 Rope Climb, 30 DoubleUnder. 2 Rnd - 3 Bar MuscleUp, 20 Dumbbell Squat Snatch (20/15). 1 Rnd - 3 MuscleUp, 10 Triple Under
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