Skill: Rope Climb Review 4x 10-15 - GHD Sit up @ 2-hand touch / 1 hand-touch / just below parallel / parallel
Strength: 8x10m - Front Rack Walking Lunge (down and back) @moderate/challenging weight
WOD: 15 min AMRAP: 200m Sprint 10m Walking Lunge (down and back) 15 Ab-mat Sit-ups 1 Rope Climb / ½ Rope Climb / 1x Lower + Raise
UGLY CHRISTMAS SWEATER WOD 6 PM