Warm-up: Row 1500m. Dynamic Stretch
Strength: Spend 10 minutes setting up for the WOD of your choice
and warming up any movements you are doing.
WOD: THE GRINCH
Any order for time:
20 Deadlift 155/125
20 Calorie Row
20 Clean 135/95
20 DB Thruster 35/25
20 SDLHP 95/65
20 Snatch 95/65
20 Box Jump 24/20
20 Overhead Squat 95/65
20 Back Squat 135/95
20 KB Swing 55/35
20 Push Press 95/65
WOD: CINDY LOU WHO
Any order for time:
20 Wallball 20/14
20 Sit-ups
20 Box Jump 24/20
20 Push-ups
20 Slamball 40/30
20 Double-unders 3/1
20 Dumbell Thrusters, 25/15
20 Pull-ups
20 KB Swing 45/25
20 Burpees
20 GHD sit-ups
Icing: Iron Scap