This snowman must have just finished THE CANNIE CANE…..You had to be there!!!
Warm-up:
1/2 Tabata w/Barbell
Hang Clean, S2OH, Front Squat
Dynamic Stretch
Strength:
OH Squat (OTR)
2 Sets of 10 off the Slant Boards
5/50 5/55 5/60 Pause for 2 counts at the bottom on these 3 sets.
(10/50)2 No pause on these 2 sets.
WOD: THE CANNIE CANE
For time:
50 Double Unders
50 Sit-ups
5 Rope Climbs
40 Double Unders
40 Sit-ups
4 Rope Climbs
30 Double Unders
30 Sit-ups
3 Rope Climbs
20 Double Unders
20 Sit-ups
2 Rope Climbs
10 Double Unders
10 Sit-ups
1 Rope Climb
Icing:
Rings Dips 3×10
KOT- Tib Raises with Band 20 Reps each leg.