Wednesday, December 7

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c2df6292-7fff-617c-8abe-67673099ed67">AMRAP X 8</span></p><p dir="ltr"><span id="docs-internal-guid-c2df6292-7fff-617c-8abe-67673099ed67">200m run</span></p><p dir="ltr"><span id="docs-internal-guid-c2df6292-7fff-617c-8abe-67673099ed67">10 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-c2df6292-7fff-617c-8abe-67673099ed67">10 MB Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-c2df6292-7fff-617c-8abe-67673099ed67">10 Groiners</span></p>

Gymnastics
Skill/Strength
<p><span id="docs-internal-guid-5f5ed5b0-7fff-a441-8e03-b7e31d9d324f">10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression</span></p>
« Great Balls of Fire » (AMRAP – Rounds and Reps)
AMRAP X 16
200M Med Ball Run
20 Wall Balls (20/14lb)(10/5kg)
20 MB Walking Lunge

<p><span id="docs-internal-guid-0d8ef841-7fff-f3b4-8b5f-d52eadead01f">(Last seen 7/20/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-ee1ed1ea-7fff-65bd-dad4-969b3fea30e8">1:00 Feet Up the Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-ee1ed1ea-7fff-65bd-dad4-969b3fea30e8">1:00 Pigeon Stretch each side</span></p>