Wednesday, December 23rd

Warm-up/3x
10 Jumping spider Lunges
8 Toe Grab Squats
6 Banded Clamshells
4 Dead bugs (each side)
Strength
1 RM Front Squat
WOD
For Time:
50 KB Snatches (53/35) (split reps per arm)
40 Goblet Squats (53/35)
30 Plungers (53/35) (switch arms every 5 reps)
40 Goblet Squats
50 KB Snatches
*Plunger= 1 Single Arm Push Press + 2 Single Arm OH KB Alternating Lunge
(12Min Cap)