December 20, 2016

A. Warm Up

In 2:00, easy AMRAP: 
25 Jumping Jacks 
20 Air Squats
15 Scap Pushups 
10 Mt. Climbers 
5  No Push-up Burpees 
Rest 30s 
In 2:00, easy AMRAP: 
25 High Knees 
20 Lunges
15 Pushups 
10 Groiners 
5 Burpees 

Then mobilise upper back, Hamstrings and shoulders as a group.

B. Metcon (No Measure)

Every 90s for 6 sets:

Rx+
4 Strict Pull-ups + 4 Chest to bar pullups 

Rx 
3 Strict Pull-ups + 4 Kipping Pullups 

Scaled: 
8 Bent Over rows (add weight each round) 

C. "Deck The Halls... With Balls!"

20 Minute AMRAP with a Partner: 
Partner A: 1 Minute AMRAP wall Balls 
Partner B: Rests

Every minute on the minute, including at start, perform 5 burpees. Partner B resumes wall balls. 

RX 20/14
Scale as needed so you are able to work the majority of the minute.