Warm up:
400 m jog
50 ft. walking lunges
Dynamic stretching
WOD:
Clean 25 reps #75
Hand stand hold for 30 sec
Run 200 m
In and out tire jumps 25
Sit ups 30 reps
Toes to bar 25 reps
Man makers 25 reps (you pick weight)
Air squats
SDHP 25 reps #75
Double unders 30 reps
Ascents up the rope 2
Yank the tire backwards 25 ft. #80
Wall balls 25 reps (you pick weight)
One arm snatch (same weight as man makers)
Deadlift #75
The Xmas Gang preparing for the Holiday Feast
The Day was beautiful, the WOD was “fun”
