Warm Up: Jog 3 Min, 2 Rounds of 10 Wallball, 10 Weighted Situps w.WB, 10 Groiners. Stretch
Strength: Back Squat
60%x3x1 65%x3x1 70%x3x4
WOD: BULLY
4 Min AMRAP
3 Deadlift @ 70% 1RM
7 Ring Dips
Rest 2 Min
4 Min AMRAP
3 Thruster @ 50 Front Squat 1RM
7 KB Swing 45/35
Rest 2 Min
4 Min AMRAP
3 Push Jerks @ 60% Shoulder 2 OH
7 Toes 2 Bar
2 Min Rest
1 Min Max Burpees
Score is total Reps and Burpees.
Icing: Christmas Party at Nate and Nina’s……..5:00 pm
