Michelle and Natalia….pack’n their pistols.
Warm-up: 1/2 Tabata Ring Rows, Sit-ups, and Air Squats. Dynamic Stretch.
Strength: Front Squat Jerk
(3)4 (2)3
Build Weight over the 7 sets.
Attempt to get to 70% of your S2OH 1RM
WOD: SPITFIRE
For Time:
25 Thrusters 115/85
2000m. Row
25 Thrusters
Icing: Lizard 2 min. ES and Pigeon on the Wall 2 min. ES
Remember to sign the whiteboard if you want to get in on this year’s SECRET SANTA.