Friday, December 23rd

Conditioning: Open 18.1 Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars | knees to elbows | knee raises 10 dumbbell hang clean and jerks 50/35 | 35/20 | 20/10 (5 right, then 5 left) 14/12 cal row

18.1, set a pace that is consistent and doesn’t wind us for at least 10 minutes. At the halfway mark, try and either hold on or put the foot on the gas fr the last half of the workout.

Core: 3 Rounds through 12 V-Ups 12 Empty Barbell Good mornings 30 Second Handstand Holds

Make sure that good mornings are slow and controlled with good form and that handstand holds are done with locked out arms, ribs down and glutes squeezed. If members do not have hand stand hold, have them do a active hang from the rig with legs slightly forward and toes pointed to mimic a hollow hold.