12/21 Thursday

Warm Up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters 

  10. Lateral jumps over DBs

WOD

Complete 5 rounds of:

10 DB push up + renegade rows

10 single leg deadlift L/R

20 Russian twists 

10 devil’s press 

Ray Traitz