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