12.22.2021

Daily WOD

Dec 22

Warm Up
Stuart McGill Big 3
two sets
4-6 curl ups (hold 10 seconds)
4-6 side planks (hold 10 seconds)
4-6 bird dogs each side
then...
2 sets
20 air squats
15 banded good mornings
5 strict pull ups
1:00 cardio

Strength- DL week 4- deload
Deadlifts
40%x5, 50%x5, 60%x5

WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk