PRE: Movement Standards

WOD: Partner Day! For time:

-120/100 Cal Bike

-80 DB Bench Press (50/35)

-120 DB Front Squats

-100/85 Cal Row

-80 Kneeling MB G2O

-80 WP Sit-ups (45/25)

-100/85 Cal Bike

-70 Burpees over DBs

-100 DB Front Squats

-80/65 Cal Row

-80' SB Bear Crawl

-60 Kneeling MB G2O

-60 WP Sit-ups

POST: Mobility

PRE: Movement Standards

WOD: "Let Freedom Ring" AMRAP 20:

-7 Power Cleans (115/85)

-4 S2O

-17/11 Cal Bike

-7 Back Squats

-8 DB Devil’s Presses (2×35/20)

POST: 2 Rounds: 0:30 World’s Greatest Stretch/side, 0:30 Couch Stretch/side, 15 Banded pass-throughs, 0:20 Single-leg calf stretch/side -THEN: 2 Rounds: 12 Pallof Presses/side, 0:30 Hollow Hold

Merry Christmas!