WOD-Monday, Dec. 23


    5 X 2 DL, performed as outlined below:

    8 min to warm up to 85% of 1RM, then
    Everyone together performs 2 reps every 2 min for 5 sets. Same weight each set, unless form breaks. 18 Min total for strength.


    6 Rounds for Total Reps:
    30 sec – Sumo DL @ 225/155# for reps
    30 sec rest
    30 sec- Burpees with target*** for reps
    30 sec rest

    ***Burpees must have a target to touch 6 in above arms reach. Games Style. Use rings or bars to get this set.

If time allows:


    Partner Hamstring PNF against wall.

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