Tuesday, December 26, 2017



4 rounds

10 Passthrough w/pvc

4 Push ups

8 Air squats

10 Jumping jacks

WOD-"Good Time"

For time

40 Burpee to touch a bar on rig approx 6 inches above reach with arms extended full

30 Burpee box jumps

20 Burpee to a plate

10 Burpees


Seated strict dumbbell press with each arm


*focus on keeping core tight, spine and head in neutral position throughout presses. Keep elbow from flaring out and keep elbow in front of hand at the bottom of press, with at least 1 head of dumbbell over the shoulder throughout press.