Wednesday- December 5th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*DB Reverse Flys x 15

*Goblet Squat x 10

*DB Push Press x 10

A. Three sets of: (see videos below)

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 45 seconds

L-Sit Taps x 40 seconds (10 sec. each leg x 2 sets)

Rest 45 seconds

B.“Sky Hook”

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

C. Buy Out

Trap Release with tennis ball x 1:00 each side

*Holiday Open WOD's must be done and scores submitted by Thursday at 7pm!

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