WOD 12/6 | Arms & Abs (1 MIN ON 8 OFF) 2X DUMBBELLS BICEP CURLS WITH ISO HOLD (SWITCH ARMS HALFWAY) DB REVERSE GRIP KICKBACKS DB PUSH PRESS Battle ropes Slam + burpee Alternating waves Jumping jacks RINGS COMMANDOS ALLIGATOR PULLS ATOMIC PUSH UPS KETTLEBELLS WINDMILLS (SWITCH HALFWAY) LATERAL
WOD 12/1 | Back & core (1 MIN ON 8 OFF) 3X DUMBBELLS/BENCHES BENCH-ASSISTED SINGLE ARM ROWS (R) BENCH-ASSISTED SINGLE ARM ROWS (L) WOODCHOPS (SWITCH HALFWAY) BARBELLS DEADLIFT + BENT-OVER ROW AB ROLLOUTS REVERSE GRIP BENT OVER ROWS KETTLEBELLS FARMERS MARCH (SWITCH HANDS HALFWAY) SINGLE-ARM SIT UPS SINGLE-ARM SIT UPS
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