Monday- December 3rd

Weekly Warm-Up: 10 min. AMRAP

300m row

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers​

+ Today's Warm-up Movements:

*Hip Swings x 10 each way

*Ring Rows x 10

B. Holiday Open WOD #3

“DIRTY THIRTY”

For Time:

30 Box Jumps (24/20 in)

30 Pull-Ups (Women's RX: Jumping Pull-ups)

30 Kettlebell Swings (35/25 lb)

30 Lunges

30 Toes-to-Bar (Women's RX: Knees-to-Elbows)

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders or 90 Single-Unders (both count as RX)

If you are competing in the Holiday Open, you need to read the movement standards before completing the workout and know that they MUST be met to count as RX-(RX does not just mean you used the recommended weight.)

Please submit a score card to the cash box by Thursday at 7pm.

C. Buy-out

Foam Roll quads and pecs x1:00 each

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