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Wed Jan 4

Warm Up-
5 Rounds
30sec: AYCE 30ft Shuttle Sprint
30sec REST
30sec: 100m Run
30sec REST

Midline Conditioning-
3 Rounds (for completion- focus on quality)
25 GHD Sit Ups/18 Stall Bar TTB/25 Strict TTB
60sec Overhead DB Hold 45/35 in each hand

WOD-
For Time (12min cap)
21-15-9
Power Snatch 95/65
Wall Ball 20# to 12ft/20# to 10ft

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