12.16.18

Warmup

Down and Back The 1/2 the Length of the Box
High Knees
Karaoke
Burpee Broad Jump
Defensive Shuffle
Squat Walk down – Lunge back
Rotational Sumo
Frog Hop Down, Duck Walk back

Mobility

Joint mobility/Group Stretch x 6 min

Skill

Review all movements from the Metcon

Metcon

“Danny P”
5 Min AMRAP, rest 3 min and repeat for a total of 4 rounds.
35 DUs/70 SU’s
7 Unilateral KB Thrusters Per Side
12 GHD Situps
Score is the AMRAP where the least amount of rounds/reps are completed
P- 32kg/24kg
L – 24kg/16kg
F – 16kg12kg, Abmat Situps