R. Lee Ermey

Warm-up:


2 Rounds of:

 

  1. Run 100m 
  2. 5 Ring Rows 
  3. 5 Ring Dips
  4. Run Backwards 100m 
  5. 10m Walking Lunge
  6. 2 Skin the Cat


Mobility:


3 Way Shoulder Stretch+Rollout: Find the pain 


Announcements:


Holiday Wods will begin very soon . . . 


Skills & Technique: (Click below for links to more info)

 


Wod:


R. Lee Ermey


10 Pull-ups (Rx+Bar Muscle-ups)
20 Push-ups (Rx+Handstand Push-ups)
30 Abmat Sit-ups (Rx+GHD Sit-ups)
Run 400m (Rx+20/14lbs)


30 Minute AMRAP
Score rounds and reps.