Thursday December 8th

Warm Up
2 Rounds
200M Run
5 Inchworms with push up
10 Air Squats
THEN as a class
:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up :30 Hollow hold while slowly transitioning to legs and arms extended fully
:30 Arch hold with arms straight by ears, glutes tight and feet together
:30 Dead Hang (Lat Activated)

Scap Pull Ups
2 Beat (Kip) Swings
Hanging Knee raises
Beat (Kip Swing) to target (Straight Legs)
-Increase height of target until toes reach the bar OR form starts to break
-Actively push down on the bar throughtout the hollow portion of the movement

:25 WOD
AMRAP 30 Minutes
10 Bar Facing Burpees
15 Toes to Bar
10 Bar Facing Burpees
25 Wallballs 20/14lbs
10 Bar Facing Burpees
Rest 2:00


  • Bar Facing Burpees: Should not exceed 1:00 at any point
  • Toes to Bar: Should not exceed 3 sets at any point. Can be reduced to
    as few as 9 reps per round or otherwise scale to knee raises
  • Wallballs: Should be 1-2 sets for most of this workout, but never more
    than 3 sets.