Saturday, December 28th

Warm-up 3x
20 Mountain Climbers
15 Banded Passthroughs
10 Single Arm DB Strict Press (5L/5R)
5 Bird Dogs (each side)
Strength
Upper Body Accessory:
4x
10 DB Shoulder Press
10 DB Upright Rows
10 DB Front Raise(these should be light #)
10 DB Reverse Fly(hinged at the hip)
Rest 1 min between sets
then
3x 1:00 on/1:00 off
Max KB Swings
WOD
In Teams of 2: *15 min cap
30 Hang Power Clean (95/65) (each partner)
30 Push Press (95/65)(each partner)
then
200 Wall Balls (20/14) (switching every minute)
*Both partners have a bar and are chipping away at the 60 reps but both partners need to be done before moving onto the wall balls.
*For wall balls one partner is working for a minute while partner 2 rests and switching every minute until you and your partner reach 200 reps