WARM-UP:
6 min. AMRAP
5 Burpee > 10 SDLHP w/Barbell > 10 Air Squat > 10 Lunges
STRENGTH:
Front Squat
10 on Slant Board
8 6 (4)2 (3)2
WOD: The NUTCRACKER
For Total Time:
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
Select the preset on the Rower under Std. Workouts.
ICING:
50 V-Sits
KOT – Tib Raises 20 Reps