Skill-
4 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges
First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell
Third round: lateral lunge with PVC overhead (if you can't do this, use kettlebell again)
Fourth round: overhead squat with empty barbell
Festivus WOD:
Airdyne recovery-
2 minutes moderate pace full body
2 minutes legs only
2 minutes arms only
2 minutes easy pace full body
2 minutes hard pace full body
Non-Festivus WOD:
4 Rounds
Max strict HSPU or progression on box
15 bent barbell row**
10 GHD Sit ups
**weight should be able to be performed unbroken each round- no kipping or breaking up sets
"Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you."
Reference for skill work:
http://
