Monday Desember 23rd

Pre WOD:

Back Squat:
4 set*5 Back Squat

Start at 75% and build up to RIR 2

WOD:

12 Days of Christmas:
1 Push Jerk 50/35 kg
2 Front Squats 50/35 kg
3 Hang Power Cleans 50/35 kg
4 Deadlifts 50/35 kg
5 Pull Ups
6 Burpee to Target
7 Toes to bar
8 Dumbbell Snatches 1*22.5/15 kg
9 Wall Ball 9/6 kg
10 Single Arm Dumbbell Box Step Up
1*22.5/15 kg 24/20 inch
11 Box Jump Overs 24/20 inch
12 DB Burpee Box Step Ups 1*22.5/15 kg 24/20 inch
Time cap: 40 min

Post WOD:

𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
6 Reverse Nordic Curl
12/12 KB Leg Extension (RIR 1-2)

* increase reps/ROM or weight from last week

Reverse Nordic Curl: https://youtu.be/e9qyCyqhJCc
KB Leg Extension: https://youtu.be/wuKMsYvXDNc