Friday, 12/11
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
