Warm up: Gymn+mobility+games
3 rds
10 hip thrust
10/10 monster walk
10 cat camel
then
3 rds
10 squat
10 hrpu
10 ring row
A: Xmas wod:
Basic
1 wall walk
2 kb squat clean
3 band pull up / ring row
4 hand climb
5 burpee box jump / step
6 kb swing
7 wall ball
8 hollow rock
9 cal cardio machine
10 goblet rack lunges
11 kb sumo deadlift high pull
12 kb thruster
RX / Open:
1 wall walk
2 sq clean 40-60 / 25-40 kg
3 ring / bar mu
4 burpee
5 deadlift
6 c2b / pull up
7 t2b
8 wall ball
9 box jump
10 front rack lunges 40-60 / 20-40
11 hspu
12 thruster 40-60 / 20-40
MERRY CHRISTMAS!
STRECHING!!