Thursday, December 26th

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

+++++++++++++++++++++

Strength: Deadlift 4x4

with 8 Reverse Hypers after each set

+++++++++++++++++++++++++++++++

WOD: 15-12-9-3 of

Suitcase Deadlifts,

Box jump and overs

——————————————

Endurance: Meet at ECF @ 530 am

25 MInute AMRAP:

Run around the building then,

3 rounds of

8 kbs,

8 ab mat situps,

8 cal row