12.9.25 THE WREATH

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WARM-UP
Row 500m
1/2 Tabata of Arch Hollow Swings, Swim, Mtn Climbers
Dynamic Stretch

STRENGTH
Clean Warm-up w/ some overhead reps
Clean and Jerk
8      5      3     (2)3
Reverse hyper (10)4

 WOD
4 Min AMRAP
8 OH Lunges 75/55
7 Bar Facing Burpee
Rest 2 Min
4 Min AMRAP
8 T2B
7 Slamball 40/30
Rest 2 Min
4 min Max Effort
Sit-ups (Touch the floor above head and beyond your feet to RX)

ICING
5 Burpee Broad Jumps x 2
Reverse Step Ups