Monday- December 17th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Samson lunges

Lunges with elbow to floor

High kicks

Butt kickers

10 light wall balls

10 ring rows

Bear crawl

+ Today's Warm-up Movements:

*KB/DB Single Arm Press 3 x 10 each

A. Holiday Open WOD #5

For Time:

100 BURPEES

Movement standards: This workout begins from the standing position, then the athlete will move to the ground and touch hips and chest to the ground. They will then come up to touch an object, with both hands, that is 6 inches above their max reach.

Please use this video as reference:

If you are competing in the Holiday Open, you must meet the movement standards on every rep to count as RX.

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

B. Clean and Jerk

Every 90 seconds for 12 minutes (8 sets) complete 1 clean + 1 jerk

Choose weights as you desire, going as high as 80% of 1RM

C. Buy-out

Pec release x 2:00 each

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