December 18, 2018

Warm up:

Foam Roll

PVC
Ski 150m

10 Air Squats w/ Band

10 RDL (45/35)

Ski 150m

10 Squat Practice (lower in back squat, press out in the hole, stand up in OHS posture)

3 Wall Walks

Strength:

20m to build to a heavy DEAD LIFT single (Straight bar or Trap Bar)

WOD:

3 RFT:

10 Deck Snatch (95/65)

400m Run