Monday 12-11-23

2 Weeks Till Christmas! 

Warm Up:
Run 400m
Row 400m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
OH Activation in Squat Position (10x)
Back Roll In OH Position (45sec)
Banded Fixer (45 sec each arm)
5 Snatch Balance (pvc)

Strength:
Overhead Squats 
5-5-5-3-3

WOD:
7 Rounds for time: 
7 Deadlifts (155/105#)
7 Hang Power Cleans 
7 Front Squats 
*1 min rest between rounds... try to hang on to the bar :) Use 1 bar