Tuesday 22/12/2015 - BOX IS CLOSED

AT HOME WOD....

Spend 5+ minutes practicing Front Squats with a Broomstick or a weighted object that you have at home then....
Every 30 Secs for 5 Minutes complete 5 perfect Front Squats
OR - If you have your own equipment
Spend 10 minutes building to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps

then:

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Tricep Dips/Ring Dips
Minute 2 – 10 Sit Ups/V-Ups/Toes to Bar
Minute 3 – 15 Kettlebell Swings (Be creative if you don't have a KB - see what you can find about the house but use your common sense!)

then:

Three sets of:
Supine Ring/Bar Rows x 10 reps
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

Post weights & options to comments.