Warm-up:
Run 400m
Crossover symmetry
20 banded good mornings
15 leg swings
15 matrix turns
10 scorpions
Bear crawl down
Samson lunges back
15 hollow rocks
10 pull-ups
The second day of Christmas our coaches gave to us…..
Strength:
Take 20 minutes to build to today’s 1-RM Power Clean
WoD:
Complete rounds of 21, 15 and 9 reps for time of:
Russian Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
Mobility:
Mash lats on roller
Lax to pec and shoulder
Roll posterior