The “Snowdalls”, Candy Cane Drop victors.
Warm-up: 5 min Bike or Row, Iron Scap. Dynamic Stretch
Strength: OH Squat
OH Squat Shoulder Activation
10/40 6/50 5/60 4/70 (3/75)3
WOD: TOP NOTCH
3 min. AMRAP
7 Calories on Assault Bike
7 T2B
Rest 3 min.
3 min. AMRAP
7 Calories on Rower
7 OH Squat 95/65
Rest 3 min.
3 min. AMRAP
7 Slamball 40/30
7 GHD Sit-ups
Icing: 100 Double Unders