Saturday, December 11
WOD
Warm-up:
4 Inchworm lunge
then
2 rounds of:
5 Burpee
10 Air squat
20 Speed skater
then
2 Wall/Box walk up
4 Deep squat complex
6 Box jump
5 Up/down dog
3 x (clean & press, clean & push press, clean & jerk)
then
Spend 4 minutes warming up C&J
WOD:
0-15 minutes:
AMRAP of
15 Box jump over (24/20″)
20 Wallball (20/14#)
18 HSPU (Box pike pushup or DB strict press)
15-25 minutes:
2RM C&J
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Couch stretch
