12/26 Thursday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson followed by a broad jump 15m

  6. Inch worm with push up 10m 

  7. Band walks (Lateral)

  8. Shuttle run 50m

WOD

21-15-9

Dips / box or bench dips add 7 reps

Deadlifts AHAP 

Cash-out

Ray Traitz