LA Class Dec 21, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 jeffersons curl bodyweight

20 calf raises

Saturday:

Strength:

WK3 1 set every 2:30

4x4 clean Deadlift at 80%1rm

Every after set 12 overhead plate situps (25/15)

Partner wod

Amrap 14 min

11 Synchro thrusters 95/65

11 synchro medball situps

Everytime you break 200m run

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