06.12.2021
A) CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
STRENGTH
On The Minute x 6:
Min 1: 6 Chin-Ups
Min 2: 6 Handstand Push-Ups
WOD
"SAMICHLAUS"
6 Rounds For Time:
60 Single Unders
6 Push Presses
6 Pull-Ups
6 Front Squats
6 HS Push-Ups
6 Toes-To-Bar
B) BODY CROSS
"HIIT SAMICHLAUS"
8' EMOM x 3 Rounds:
1 - Double DB Burpee Box Step-Ups ('45)
2 - Split Squats ('45)
3 - HS Hold ('45)
4 - Shuttle Runs ('45)
5 - Inverted Rows ('45)
6 - Push-Ups ('45)
7 - Mountain Climbers ('45)
8 - Battle Rope ('45)
"Hope and despair are both self-fulfilling prophecies
."
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