Friday 12.18.15 WOD NOTES

Holiday Party 12.19.15
Coaches: please be there.

Max Effort Lower

Mobility: 5min

0:00-2min, 2min each side

Dynamic Warm Up: 5min

Strength: 12min

Snatch Grip Deadlift (1RM )
Click Here to read why and how

WOD: 15min

“The Griswolds”
15min AMRAP
1 HSPU to 6″ deficit (1 Wall Walk)
3 Burpee Ring Muscle Ups (Burpee C2B)
5 Deadlifts (225,135,155,105)
7 Bounds (30,24,24,20)
There are Rx and Rx+ options listed.
Rx options are lower weights and box heights, wall walk and Burpee Chest to Bars

Cool Down Stretch: 2-3min

$ Out

3x 1min middle, left, right
Banded Static Ab Holds