Hey Folks!

Good work today on the Barbell complex – it was challenging to say the least. Flexibility, power, balance and coordination require lots of practice. The olympic lifts are good at developing all of the above.

Warm Up

Work on a skill you want to get better at (pull ups, double unders, hand stand push ups, etc.)

Fill in a blank or two on the wall

If you need a WOD (compare to Friday December 16th):
4 Rounds for time:
5 Back Squats
7 Pull ups
9 KB swings
11 push ups

Stretch – Glutes & Pecs

See you in the gym!
Adam