Saturday – Dec 30th

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
10 KBS
10 cuff isolation
10 sit-ups

 

Warm-Up
Dynamic

 

Strength

A.) OHS
1.) Work to a heavy 8
2.) Drop 15/10 for 4×3

 

WOD
4 rounds
Row 300/250m
12 Burpees
Bike 15/10cal
12 Box Jump Over @ 24/20
Rest 3min

 

Cool Down
Spend 10min on problem areas from the week

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