+++++++++++++++++++++++++
Warmup: 3 Rounds of:
5 hip thrusts,
10 kb russian twists,
10 kb goblet squats,
20 meter ovehead single kb carry
++++++++++++++++++++++++++++++++
WOD: "Santa's Sac"
3 Rounds for Time:
40 Cal Bike,
20 knees to elbows,
10 Power Cleans 185/125#
+++++++++++++++++++++++++
Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
+++++++++++++++++++++++
WOD: “Nicole”
20 Minute AMRAP
400 meter run
Max rep Pullups
*Once your hands come off the bar for the pullups ~ Back to the run
——————————————————————————————————-
Endurance: Meet at ECF @ 530 am
“Nicole”
+++++++++++++++++++++++
Warmup: 12 minutes of:
10 Banded Deadlifts,
10 meter prowler push,
10 KBS,
10 Single Legged KB deadlift (5 each leg)
++++++++++++++++++++++++++++++++++++
WOD: "Karen"
For Time:
150 Wall balls 20/14#