WEDNESDAY | 12.13.2017

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 GHD hip & back extensions

• 25 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD