Skill/Strength
Accumulate 30 Single leg DB/KB RDL, per leg
WOD
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14#)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (20/14#)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (20/14#)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (20/14#)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (20/14#)
*15:00 Cap
Winter Break Travel WOD Series
8:00 AMRAP:
7 Hand Release Pushups
14 Jumping Lunges (total)
*If you have a pullup bar, swap out pushups for pullups!
Cooldown
2:00 Pigeon pose per side