Tuesday- December 18th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Couch Stretch x :30 each

*Wall Squats x 15

A. Front Squat

Build to a heavy 3

B. “Nickel and Dime”

AMRAP 5:00

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

Calorie Bike (or shuttle sprints)

Rest 5:00

AMRAP 5:00

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Bike (or shuttles sprints)

C. Buy-Out

Kettlebell Teapots 2 x 20

Samson Stretch x 2:00 each

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