DEC 20

 FOR THE CRIPPLES

WARM-UP

SHADOW BOX FOR FIVE MINUTES (JAB JAB CROSS, JAB JAB CROSS HOOK)

followed by

3 ROUNDS
10 SECOND HANGING KNEE HOLDS
SHOULDER COMPLEX x 10

• lateral shoulder raise,
•  thumbs up angle shoulder raise,
• bent over row

SINGLE LEG RDL x 5 EACH LEG

WOD

"Cripple Joshie"

Complete three rounds for time of:

10 pound Dumbbell snatch, 21 reps, right arm

Accumulate 1 minute L Sit

10 pound Dumbbell snatch, 21 reps, left arm

Accumulate 1 minute L Sit


SUGGESTED WORKOUT FOR ATHLETES POST YOUR TIME!

WARM-UP

3 ROUNDS
JUMP ROPE OR FAKE JUMP ROPE 2 MINUTES
10L/10R LUNGES
5 WALKOUTS
10 WIDEOUTS

WOD
FIVE ROUNDS TIME YOURSELF AND POST TO COMMENTS!!!!! IF YOU WANT

100 JUMP ROPES OR FAKE JUMP ROPE
10 PUSHUPS
50M SHUFFLE RUN    (SO RUN 10m TOUCH LINE, RUN BACK 10m TOUCH LINE, ETC.)
15 AIR SQUATS
50M SHUFFLE RUN
10 V-UPS
100 JUMP ROPES OR FAKE JUMP ROPE


GO FOR A 30 MIN WALK OR NICE BIKE RIDE OR REALLY SLOW JOG