Mary
Warm-up: Jog the box 5 min. w/footwork. Dynamic stretch
Strength: Back Squat
(10)4
3 counts of the decent.
WOD: VIXEN
For Total Reps:
4 Min. to Complete
21-15-9
Situps
Medball Cleans
4 min. to Complete
21-15-9
Deadlift 155/115
Air Squat
4 min. to Complete
21-15-9
Slamball 30/20
T2B
If you finish before a 4 min. segment ends you rest until the next segment begins. If you do not finish the 21-15-9 couplet, note your reps completed and move on to the next 4 min. segment.
Each segment is worth 90 total reps. If you complete all segments you will score 270 reps.
Icing: Merry Christmas, we will see you all on Friday the 27th.