Wednesday- December 19th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Calf Stretch x :20 each

*Burgener Snatch Warm- Up

A. Drop Snatch

5 x 3 @ about 80%

B.“Double Decker”

AMRAP 15:00

15 Power Snatches (75/55)

30 Double Unders (60 Single Unders)

15 Wallballs (20/14)

30 Double Unders

C. Buy Out

GHD Back Extensions 2 x 20

Quad Smash x 1:00 each

Lat Smash x 1:00 each

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