GINGER
WARM-UP:
2 Rounds of 15/10 Calorie Push Pull, 15 S2OH w/Barbell, 15 Mountain Climbers, 15 Air Squats
Dynamic Stretch
STRENGTH:
Strict Press (8)2
Push Press (6)2
Push Jerk (4)2
Split Jerk (2)2
Build Weight over the course of the 8 sets
WOD: PRANCER
For Time:
4 Rope Climbs (2/1 Pull off the floor)
35 Double Unders (2/1 Singles)
30 Wallball 20/14
3 Rope Climbs
50 Double Unders
30 Wallball
2 Rope Climbs
100 Double Unders
30 Wallball
1 Rope Climb
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 sec.
Foam Roll
Are you ready for the Christmas Party? Saturday night is going to be a great time. Doors open at 5:30 pm.
