Thursday 11-30-23

Say Goodbye to December! 

Warm Up:
Run 400m
EMOM for 5 Min 
5 Push Ups 
8 Air Squats 

Skill or Strength:
3 Rounds 
20 Static Curls Alternating (medium weight 10 each arm)
20 Static Row Alternating (medium weight 10 each arm)
20 Alternating Shoulder Press (db's hold overhead) 

or 

Back Squats 
10-10-8-8-8 (2 second pause at bottom)

WOD:
AMRAP in 16 Min 
10 Hang Power Snatch (95/65#)
10 Wall Balls (20/14")
10 Knee To Elbow