LA Class Dec 24,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Fire Hydrants

10 Seal to downdog

10 IYTS

30 sec wall sit hold

30 Banded pull aparts

10 Kip swings

10 Juping airsquats

Strength: WK 3

8 Sets (Every 1:45)

2 Front Squats

Start at 60% Increase load up to 85% every 2 sets

Metcon: Media Noche (17 min cap)

2 Rounds

24 Wall balls (20/14)

12 Hang power cleans (115/75)

24 Wallballs

12 Burpee box jumps (24/20)

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