12/6 Wednesday

Warm up 

Plank warm up #1

30-second plank on forearms

  1. -7 push-ups

  2. 30-second plank on hands

  3. -7 mountain climbers

  4. 30-second plank on the right hand

  5. -7 toe touches from the position above

  6. 30-second plank on the left hand

  7. -7 toe touches from the position above

  8. 30 seconds plank on hands

  9. -7 knee tucks

Partner WOD

30 minute ping pong

10 Russian KBS (heavy)

5 burpees

5 prisoner step ups

10 pull ups or 20 rows

Ray Traitz