QUESTION OF THE DAY (QOD):
have you finished your Christmas shopping yet?! (WHAT ARE YOU WAITING FOR?!)
SKILL: FUNDAMENTALS
beat swings & kipping pull-ups
METCON - 3RFT:
9 pull-ups
7 push press 95/65
5 ovrhd squats 95/65
cardio after each round:
400m run after 1st
500m row after 2nd
1200m bike after 3rd
(EXTRA CREDIT: sub 4 muscle-ups for 9 pull-ups)
POST WOD ACCESSORY:
REVERSE TABATA: L-sit hold
25 skin the cat
- POST YOUR RESULTS TO COMMENTS.
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