Monday, December 19
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">4 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">1:00 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-8ca60478-7fff-4b94-1699-c501c7e90530">10 Groiners</span></p>
Weightlifting
DBL DB Power Snatches (4 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-fb227524-7fff-ffbd-ec16-0970146f200f">E2MOM X 4</span></p><p dir="ltr"><span id="docs-internal-guid-fb227524-7fff-ffbd-ec16-0970146f200f">10 DBL DB Power Snatches</span></p>
Metcon
« Remote Oompa Loompa » (Time)
For Time:
25 Burpees
30 Alt. DB Snatches
20 Burpees
20 Alt. DB Snatches
15 Burpees
10 Alt. DB Snatches
25 Burpees
30 Alt. DB Snatches
20 Burpees
20 Alt. DB Snatches
15 Burpees
10 Alt. DB Snatches
14 MIN CAP
Cooldown
<p><span id="docs-internal-guid-c8994929-7fff-dfba-64fb-95e3a8afb0cf">1:00 Barbell Quad Smash</span></p>