December 4 2020

Warm Up:

3x

10 Squats

10 Spiderman

10 arm Circles

10 Push Ups

Towel Rows

WOD:

Barbell Crew/Minimal Weight Crew

15 Muscle Ups or 30 CTB Pull Ups/Towel Rows (wrap around pole or shut into door)

75 WallBalls

3 Minute Rest

75 WallBalls

15 Muscle Ups or 30 CTB Pull Ups/Towel Rows (wrap around pole or shut into door)

Body Weight Crew

15 Muscle Ups or 30 CTB Pull Ups/Towel Rows (wrap around pole or shut into door)

75 Air Squats (if you want to put a back pack on feel free to add some weight to your squats)

3 Minute Rest

75 Air Squats

15 Muscle Ups or 30 CTB Pull Ups/Towel Rows (wrap around pole or shut into door)