12-21-2020
Warm-up
9 min EMOM
- 12/10 cal Row
- 3 Wall Walks
- 5 Box Jumps (30″/24″)
Mobility
PVC
1 min Global Overhead Extension
1 min Oly Wall Squat
Strength
15 min – Establish 1RM
Squat Snatch
1,1,1,1,1,1,1
WOD
21-15-9
Thrusters (115/75)
Ab-mat Sit-ups
Cooldown
2 min (es) Barbell Quad Smash
1 min Shoulder Extension w/ Barbell
