TUE 12/26/23 - 4:30pm and 5:45pm classes only - Regular class schedule returns tomorrow (WED 12/27) -

Warm Up - 1 set:  10 alternating Spiderman stretches - 10 Kang squats - 10 leg swings/leg (across the body) - 10 single-leg dumbbell deadlifts/leg - 1 set:  10 med-ball front squats - 10 alternating dumbbell deadlifts - 10 med-ball push presses to target - 10 alternating dumbbell deadlift + shrugs - 10 wall-ball shots – DB Snatch:  4 DB hang snatches per arm – 8 alt DB hang snatches x 2 – 8 alt DB snatches – Test Run:  2 sets:  10 alternating dumbbell snatches - 10 wall-ball shots – Rest :30 between sets –

WOD I
50 alternating DB snatches L3-50/35# L2-40/25# L1-35 reps @ 30/15#
50 wall-ball shots L3-20/14# L2-16/12# L1-35 reps @ 14/10#

2 Rounds for Time

WOD II – With a Partner

40 Turkish Get ups (You pick the weight)

*share the work

*only one works at a time

For Time (10:00 CAP) and LOAD

Post WOD - 3 sets:  :20 banded shoulder stretch/side - 20 banded pull aparts