181207 - FYF

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QOTD: Weekend plans?

WARM-UP
Row/bike/ski 20 Cals
8 tricep (close hand) push-ups
8 goblet squats
4 pull-ups or bar rows
Row/bike/ski 10 Cals
8 tricep push-ups
8 goblet squats
4 kipping pull-ups or bar rows
Practice double unders

MOBILITY
PVC Pass through
Around the Worlds
Gandalfs
Chest Stretch

COACH PREP
Wall balls -test heavy WB
C2B - Elbow pull back drill
Push-up - Straight body
Doubles - 10 attempts and tuck jump

WOD - “Pearl Harbor”
For Time
3 Rounds
12 Heavy Wall balls 30/20
7 Chest to Bar Pull Ups
19 Push Ups
41 Double Unders
Rest 5:
3 Rounds for time
12 Heavy Wall balls 30/20
7 Chest to Bar Pull Ups
19 Push Ups
41 Double Unders