Workout of the Day – Thursday December 3rd
Warm up
2 Rounds
10 jump squats
20 sit ups
20 penguins
20 Toes to rig
20sec bar hang
10 thrusters
Skill
A) Tabata Kipping (8rds 20/10)
Level 1: Kip swing
Level 2: Kipping pull ups
Level 3: Kipping C2B/ butterfly practice
B) 4 rounds, Max effort, rest 45sec between rounds
Level 1: Ring rows
Level 2: Strict pull ups
Level 3: Weighted pullups
Conditioning
15 min AMRAP
15 KBS
15 power cleans 95/65
15 box jumps
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