Thursday 12-29-16 WOD

Tuesday's 9:30 class finishing up with some core work and some single leg hip bridges.
Got glutes?

Thursday 12-29-16 WOD

CrossFit & Fitness:

A.
Alternate 3 Rounds of...

5 Loaded Split Squats/Leg (use barbells or kettlebells for loading)
5 Strict HSPU add deficit as needed or seated strict KB press

B.
10 Min AMRAP
50 Double Unders
50 KB Snatches 30/50#
40 Double Unders
40 Alternating Lunges 30/50#
30 Double Unders
30 Goblet Squat Jumps 30/50#
20 Double Unders
20 T2B
10 Double Unders
10 C2B Pull Ups

*If athletes do NOT have good double unders substitute for single skips. If athletes have double unders (even if they aren't good) use them!

**Alternating Lunges use one KB @ 30/50# with bell in front rack position or locked out overhead.