WOD: 12/17/19

Skill/Stability/Strength
1a) Split Stance Landmine Press: 1/3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 1/3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 1/3 x 10 ea. Rest 60s.
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 ”work sets”
– All sets should be challenging

Conditioning
5 Rounds:
21 Abmat Sit-ups
15 KB Swings (53, 35)
9 Burpees
Rest 60s after each round
Rx+:(T2B for abmat Sit-ups)

*20:00 Time Cap

Extra Credit
AMRAP 5:
”Traps & Triceps”
8 Heavy DB shrugs
16 banded pushdowns