Friday – Dec 30th

Pre Warm-Up
with empty barbell
3rds
10 OHS
10 DL
10 Good morning

 
Warm-Up
Dynamic
Barbell drills

 
Strength
A.) Power Clean
1.) 8min to find 1RM
2.) Drop 30/20 for 3×1-1-1

 
WOD
CrossFit Open 16.4
13min AMRAP
55 DL @ 225.155
55 WB
55 Cal Row
55 HSPU

 
Movement Standards

 

Announcement

 
Cool Down
1.) 3min on assault bike
2.) Spend 5min stretching glutes

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