Christmas Throwdown

Warmup 500m Row Pushup Complex 15 Strict Pullups 15 Ring Dips Skill 25 Min EMOM Minute 1and 2 - 500/425 m Row Minute 3- 10 Strict / kipping HSPU Minute 4 - 20 Hollow Rocks Minute 5 - Sprint down and back x 2

WOD 7 MIN AMRAP

30 Double Unders 7 Front Squatsm 9 Push Jerks 95/65