Sunday – December 20th

Healthy shoulders should be able to hold weights overhead.

WOD:
15 minute AMRAP:
500m row, ski, or 1k bike
15 overhead squat 115/80#
10 burpee pull up

Post WOD:
12 minute alternating OTM:
Plank hold
15 abmat sit-up
20 Russian twists holding kettlebell
*Finish sit-ups and twists within 45 seconds giving yourself 15 seconds of rest.