Thursday, 12/10
December 9, 2020
Saturday, 12/12
December 11, 2020

Warm Up

3 Rounds 

12 Band Good Mornings

6 Alt T Push Ups

12 Squats (Pause/Regular/Jump)

6 Spider Lunges w/Reach

Prep: (7 Minutes) 

1×10 RDL w/bar+10 Alt DB snatch (light)+ 10 Med Ball Front Squats 

2×5 Deadlifts (light)+6 Alt DB Snatches (light)+ 5 Wall Ball 

1×5 Deadlifts (working weight)+6 Alt DB Snatches (working weight)+5 Wall Ball

SMACKDOWN WOD 4

“Cat Steven’s Cover Band” 

AMRAP 16 Minutes

20 Deadlifts w/155:105

30 Alt DB Snatches w/50:35

40 Wall Balls w/20:14

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