Wednesday- December 12th

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

A1. Strict Press

3 x 5 @ 70%

A2. Negative Pull Ups

3 x 3 with a 3-5 second descent

B.“Wiped Clean”

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)

C. Buy Out

Trap Release with tennis ball x 1:00 each side

Couch Stretch x :90 each side

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

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