12.13.16

Warm Up:With a Partner: 20 shuffle med ball passes 14 med ball clean + pass 10 each scap push ups + scap pull ups

Mobility: Incline (up to 30") push ups x 30- work on elbows in and the hollow hold position Prone PVC pipe pass thrus x 10 Deep squat progressions x 6 Supermans x 15

WOD: 10 Days of Christmas (because who has time for all 12 days!) just like the song, one the first day of Christmas my coach gave to me a 250m row/bike. On the second day of Christmas my coach gave to me a KB SDLHP and a 250m row/bike

Day 1- 250m row or bike Day 2- KB SDLHP 70/53 Day 3- Knees to Elbows Day 4- Power Cleans 95/65 Day 5- Pull ups Day 6- Power Snatch 95/65 Day 7- Push ups Day 8- Thrusters 95/65 Day 9- Mountain Climbers each leg Day 10- KB swings 70/53