WoD for December 18th, 2017

Group Warm-up
2 rounds:

15 Med Ball Cleans

10 Jumping Squats

8 Pushups

10m Crab Walk

Strength
BACK SQUAT 5X10 @ 65%
5 x 10 reps @ 65% of 1RM.

— 1 min rest between each set —

Daily WoD
10 -> 1 DOWNWARD LADDER
10,9,8 etc to 1 reps of:

Plate ground to OH 45/25lb a) 35/15 b) 25/10

OH plate lunge 45/25lb (L+R = 2) a) 35/15 b) 25/10

100m plate run

Mobility
Roll Quads/Posterior
Lax Glutes

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