Wednesday Dec. 16, 2020

Warm Up
1:00 Bike
100 Single Unders 

Mobility: 
Calf Stretch 1:00/Side
10/Arm Supine Internal/External Rotation https://www.youtube.com/watch?v=FcHfYGWtXHk 

10-12 KB Pull-Overs  https://www.youtube.com/watch?v=1b4vKkeNI2s
10/Arm Hamstring Slides  https://www.youtube.com/watch?v=se-Kk5zG7n4
10/Leg Kick Stand RDL  https://www.youtube.com/watch?v=7EW-f9CsoGo
10 Air Squats 

Strength/Skill
Bench Press:
12/9/6/9/12 Bench Press Reps (increase weight through 6 reps, then do the back set of 9 & 12 as the same weight as the front set of 9 & 12)

WOD 
AMRAP 5
Buy-in: 100 DU, then rounds of
10 Push press
15 Back squats 

Rest 3:00

AMRAP 5
Buy-in: 75 DU, then rounds of
10 Push Press
10 Back squats 

Rest 3:00

AMRAP 5
Buy-in: 50 DU, then rounds of
10 Push Press
5 Back Squats 

F:  Single unders throughout; DB Push Press; Single DB Goblet Squats
P1: RD1: 95/65; RD2: 115/75; RD3: 135/95
P2: RD1: 45/35; RD2: 75/55; RD3: 95/65
C: DU are 150/100/50; HSPU for Push Press; OHS for BS; OHS weight RD1: 95/65; RD2: 115/75; RD3: 135/95 

Post-WOD Cooldown/Mobility
Child’s Pose 2:00