Warm-up:
Row 1 K
Dynamic Stretch
Catch some warm-up reps as you set-up for the WOD.
WOD: THE GRINCH
For time:
20 Deadlift 185/135
20 Calorie Row
20 Clean 135/105
20 HSPU
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
20 Bar Facing Burpee
Go in any order you wish.
Complete 20 reps before moving to next exersize.
WOD: CINDY LOU WHO
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 Z Press 35/20
20 Pull-ups
20 KB Swing 45/25
20 Burpees
20 GHD sit-ups
20 Walking Lunge Steps
Go in any order you wish.
Complete 20 reps before moving to next exersize.
Icing:
20 Good Ring Swinags
KOT – Reverse Step-ups of 6″ Block on Slant Board