Thursday, January 2nd

Warm-up 3x
10 Pulls on Rower
8 Plate Raises
6 KB RDL
4 Bird Dogs
Strength
10 x’s through complex:
1 Hang Squat Snatch + 1 Snatch Balance +1 OHS
WOD-5 RFT
6 Decline Push-Ups
9 Med Ball Cleans (20/14)
12 Deadlifts (185/135)
15 Box Jumps Overs (24/20)
* 15 min cap