Dec 1/17

Strength: Core

12 min EMOM

Min 1: 45 sec plank hold

Min 2: 30 sec superman hold

Min 3: 45 sec flutter kicks

Min 4: 30 sec Russian twist w/med ball or plate

X 3

WOD: 18 min AMRAP

10 C2B (scaled: reg pull-ups)

30 DU

10 HSPU

15 Air Squat