Santa, Frosty and Brianna.
Warm-up:
Row 30 Calories, 20 Air Squat
Bike 30 Calories, 20 Air Squats
Dynamic Stretch
Strength: Pause Front Squat / Strict Pull-ups
(5+3)5
Pause for 2 counts at the bottom of the 1st Rep and the bottom of the Last Rep of each set.
Build weight over the course of the 5 sets.
WOD: ON DASHER
8 Min AMRAP
5 Pullups
1 Box Jump 24/20
5 Pullups
2 Box Jump
5 Pullups
3 Box Jumps
Continue to add 1 rep of Box Jump until time expires.
Icing:
Tabata Plank Medley