December 31, 2020
PRE: Movement Standards
WOD: “Deck the Halls”
POST: 3x10 DB Curl and Press
PRE: Thrusters *Pick a heavy load then: 1-3-5-7-9-11
WOD: AMRAP 10:
-6 Power Snatches (95/65)
-9 Overhead Squats
-12 Box Jumps (24/20)
POST: Accumulate Totals: 3:00 SB Bear Hug, 2:00 Hollow Hold, 1:00 Ring Dip Support
PRE: 4x6 Push Press (Work to a heavy set)
WOD: Tabata 8 Rounds (:20 work/:10 rest)
-DB Box Overs (24/20)
-Ski
-Russian KB Swings (70/62)
-V-ups
POST: 3 Rounds: 25 Box Hip Ext, 20 GHDSU