Wednesday, December 11th

Warmup: 10 minutes of

10 step ups

10 situps

10 meter butt kicks

10 kbs

10 kb press (5 reps per arm)

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Strength: Deadlift 6x3

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WOD: For Time (12 min CAP)

21-15-9

Deadlift 225/135#

Box Jumpss 24/20”

At Minute 15 ~ On the minute for 16 minutes

Odd Minutes: 10 Wall Balls 20/16#

Even Minutes: 10 weghted situps with ball