12/24 Friday

Warm Up 

Lower body complex warm up

3x

  1. 5 single leg bridges (R/L)

  2. 5 reverse lunges

  3. 5 squats

  4. 5 toy soldiers

  5. 5 jump lunges

  6. 5 squat jumps

  7. 5 lateral lunges

  8. 5 skater jumps


WOD

4 rounds:

With a SB (As heavy as possible)

30 deadlifts 

20 Hang power cleans

10 shoulder to overhead 

Ray Traitz