12/27 Wednesday

Warm up 

Body weight warm up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

Partner WOD

5 rounds in a ping pong fashion

7 alternating overhead DB press

2x - 20 second sprint

2x - 5 pull ups

Ray Traitz