12/1/23

Every 3 Minutes Complete 5 Pause Back Squats for 5 Sets
*3 Seconds Pause in Bottom of Squat
*No Bouncing out of the Bottom of Squat Today, Start from a Dead Stop

*Pleases share the racks

Then…..

Black/Blue/Grey WOD

“Once in a Lifetime”

20 Minutes to Complete:
100/70 Calorie Bike or SkiErg or Row

As Many Rounds As Possible in Remaining Time of:
5 Pull-Ups (with Bands) (Ring Rows)
10 Push Ups (from Knees)
15 Air Squats

*No Butterly Pull-Ups, chin must break horizontal and vertical plane today

December CoolBoard
***Make some goals for yourself for December

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