THURSDAY | 12.21.2017

QUESTION OF THE DAY (QOD):

• What is your favorite memory of Christmases past?

SKILL: FUNDAMENTALS

• rowing

METCON - "ASSAULT BASELINE"

• 50/40 cals. assault bike

• 50 air squats

• 40 abmat sit-ups

• 30 push-ups

• 20 pull-ups

• 10 burpees

(EXTRA CREDIT: 2RFT)

POST WOD ACCESSORY:

• 50 GHD hip & back ext.

• 2x60sec plank hold

• 2x30sec side plank hold ea. side

• 4x30sec hollow hold

• 100 ring push-ups

- POST YOUR RESULTS TO COMMENTS.

#WOD