2 Weeks till Christmas!!!
Warm Up:
Run or Row 800m
15 OH Squats (PVC)
20 Sit Ups
10 Burpees
Mobility:
Back Roll in Overhead Position
Barbell Quad Smash
Full Side Stretch
Seated Wall Slides (10x)
Strength:
Hang Squat Clean and Jerk
5-5-3-3-1-1-1
WOD:
4 Rounds
1 Min Max Reps Wall Balls (20/14#)
1 Min Max Reps Box Jumps (24/20")
1 Min Max Reps Alt DB Snatch (40/25#)
1 Min Max Reps Push Press (95/65#)
Rest 1 Min