Holiday schedule:

Thursday 9:30

Friday 8:30 sweat, 9:30, 3:30

Warm-up

2:00 Bike, row, ski

3 sets:

:15 Jump rope
20 Banded pull-aparts
3 Inchworms
10 Ring rows

Strength/Skill

6 Sets, not for time:

3 Bench press
6 Supine barbell row

WOD

16 Minute AMRAP:

10 Sit-ups
10 KBS 53/35
15 Double-unders