Decembers 1st WOD

Soft tissue:

Foam roll:
Lats

Ball roll:

Glutes Infraspinatus

Mobility/ 2 rounds:

10 Mo money
10 Hip swings fb/ss
10 High knee tuck to lunge
10 Iron cross

Warm up:

500 m row

2 rounds:

10 Push ups
10 Wall balls
10 Heidens
10 DB muscle snatch

Work out of the Day:

A1)  Front squats
85% x 3, 89% x 3, 94% x 3, 97% x 3

B)  AMRAP - Pull ups
3 sets (1 minute rest between efforts)

C1)  Suitcase deadlift (no shoes)
4 sets of 5 (each side)

C2)  Toes to bar
3 sets of 10

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