Monday Dec. 7, 2020

Warm Up
2 Rounds:
10 Air Squats
6/Arm Single Arm Russian KBS
8 KB SDLHP 

Mobility: 
10 Squat w/ Reach https://www.youtube.com/watch?v=BP-n1w_eoLI
12 (Total) Active Spiderman’s https://www.youtube.com/watch?v=iw9Et9ETSIE 

Strength/Skill 
Front Squat
5 x 3 

WOD (Strict 16-minute time cap)
4 Rounds
20/16 Cals (Row/Bike/Ski)
20 Wall Balls
20 Alternating DB Snatch 

F:  3 Rounds; KB Swings for DB Snatch
P1: 50/35
P2: 35/25
C: 30/21 Cals; 30 Wall Balls; 30 Alt DB Snatch (50/35) 

Post-WOD Cooldown/Mobility (optional)
Glute Foam Roll 1:00/Side