“Short & Sharp”
Group Warm Up: EMOMx12
· 10 Cals
· 30 Walking Lunges
· 10 V – Ups
· 40 Mountain Climbers
Gymnastic Work: Complex
30 secs on / 30 secs off x 6
· 1 Pull Up – 1 C2B – 1 T2B – 1 Muscle Up
· 1 Pull Up – 1 C2B – 2 T2B/K2E/KR
· 1 Jumping Pull Up – 1 Jumping C2B – 2 Knee Raises
· Max Body Rows (Bar)
WOD: 3 RFT (8 min TC)
20 WBS (9/6/3)
200m Run / Ski
Group Finisher: EMOMx10
· 5-8 Ring Dips
8 Banded Press Ups
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