WOD for December 9, 2016

STRENGTH:

10-12 Minutes of Skill

Rope Climbs

*Box progressions, work on footing.

WOD:

“Walk the Walk”

3 RFT

1 Rope Climb

25’ Handstand Walk (Mod with 5 Wall Walks)

10 T2B

50 DUs

*Scale rope climbs with (2 ground to standing +2 rope knee 2 midline)

Group Core Cashout

Tabata Mixup:

Russian Twists

Abmat Situps

Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316