Monday 12-19-22

It's Christmas Week!! Sock exchange and 12 Days of Xmas workout starts 7:45 Saturday! 

Warm Up:
Run or Row 800m

15 OH Squats PCV
15 Sit Ups 
10 Burpees 

Mobility:
10 Good Mornings PVC 
20 Cross Side to Side 
Roll Out Hamstrings and Lower Back sides 

Strength
Deadlifts 
8-5-3-3-3-3

WOD:
21-15-9 reps for time of:
Thrusters (115/75#)
Box Jumps (24/20")
Cal Row 
**Heavier not fast