LEO and CHAMP
WARM-UP:
50 Calorie Bike
3 Rounds of Cindy
Dynamic Stretch
STRENGTH:
Reverse Hyper / Strict Weighted Pull-up
(15+5)4
WOD: SANTA’S WORKSHOP
10 min. EMOM
5 Barbell OH Walking Lung
? Athletes Choice
5 min Rest and Reset
10 min.EMOM
5 Clean and Jerk
? Athletes Choice
Athlete chooses one movement for each 10 min. EMOM segment.
Weight to be used for lunges and C&J is up to the athlete.
Note your movements, reps and weights used.
ICING:
Bar Muscle-up Progressions
Get 10 Bar Muscle-ups if you have them.
KOT – Monkey Foot 20 Reps each leg.