Monday, December 29

Warm Up:

2 Rounds

30 Seconds Squats to Medicine Ball

30 Seconds Push up to down dog

30 Seconds Box Step-ups

30 Seconds Hands over head air squats

30 Seconds Easy Run

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Hang Power Snatch

Build to heavy single

WOD:

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20 burpees