WOD 12/12/17

PreClass Work:
Foam Roll - Calves, Quads, IT bBand, Upper Back, Lats
Stretch - Couch, Knee-to-Wall, Worlds Greatest
WarmUp4

3 Rounds:
10 Kips
6 Squat Jumps
2 Wall Walks
200m Row/Run


A1) Archer Ring Rows, 3x6-8/arm
:30 Rest
A2) Strict HSPU
3x6-8 Reps

:90 Rest

B) CROSSFIT OPEN WOD 12.3
18MIN AMRAP

15 Box Jumps @24/20
12 Push Press @115/75 or @95/55
9 T2B

G.O.A.T. Work:
C1) Thumbs Up Reverse Fly’s
3x15, @20X2 TEMPO

:30 Rest
C2) Half-Kneeling Single-Arm DB Shoulder Press
3x8/side, @20X2 TEMPO
:30 Rest