12/13/16

Pre-WOD (Skills/strength):
Tabata x2
Hollow Hold
Arch Hold

WOD:
5RDS
3min AMRAP then 1min REST

AMRAP
5x Thrusters
5x Pull-ups
5x Bar Hop Burpees

Post-WOD (Challenge/Cool-down):
50x Weighted sit-ups or GHD sit-ups

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