TAMMY and ANGELA
WARM-UP:
Ride or Row 30 Calories
2 Rounds with Barbell 10 Each
Hang Clean, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
Front Squat
(8)4
Perform 1 set with a Double Bounce at the bottom.
Perform 2 sets at 65%
WOD: EGGNOG
16 min. AMRAP
15 Wallball 20/24
5 Bar Muscle-up (Scale w/ Jumping Bar Muscle-up)
15 Wallball
5 HSPU (Scale w/ Z Press)
ICING:
Airplane to 30 and back.
KOT – NORDIC 10 Reps