Group Warm-up
250m row, followed by
4 min AMRAP:
5 push ups
10 air squats
15 sit Ups
Daily WoD
8 DAYS OF HANNUKAH
8 crazy rounds for time of: “The 8 Days of Hannukah”
In teams of 1, 2, or 3, do the run once and then, complete each round by adding the next movement. E.g. Round 1, 1 rope climb. Round 2, 2 Thrusters and 1 Rope Climb, etc…
200m Run THEN, (Do this only once)
1 Rope Climb a/b) x3 Rope Progressions
2 Thrusters (95/65) Comp) 135/95
3 T2B
4 Pull-ups
5 KBS (1.5/1.0 pood) Comp) 2/1.5 pd
6 Sit-ups
7 Push-ups
8 Air squats
Mobility
Roll it all