12/23 1 class only Noon

12 Days of X-mas wod

12/22

  1. Deadlift Emom 8 x 5
  2. Diana

12/21

EMOM 8 x 3 Snatch

Amrap 15: 20 cal or 50 DU, 10 Power Snatch, 20 Hollow Rock

12/20

  1. FrontSquat 2 reg + 1 pause
  2. 3 rounds
  3. 400M, 20 TTB, 20 wallballs

12/19

Warm up

3 min cardio: bike/row / ru
1 length lunge twist
1 lap forward  and back bear
10 shoulder tap plank holds, 10 pushups, 15 squats
15 sec bar hang reverse grip, 15 sec HSH

 1 min at each station = see board
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