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Workout Of The Day – Friday 12/7/2018

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WOD

Strength
Core Circuit – 2 rounds
:30 Forearm Plank
:30 Side Plank (left)
:30  Side Plank (right)
:30 Cross Body Knee Tap Hold (left)
:30 cross body knee tap hold (right)
:30 Palof Press Hold (left)
:30 Palof Press Hold (right)
:30 Bird Dog (left)
:30 Bird Dog (right)
Metcon
4 rounds:
24 Reverse Lung Step in place (bodyweight)
12 Ring Dips
12 Single leg Squats
12 Burpees

#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.