Operation Christmas detox!

Warm-up

Coaches Choice!

Weightlifting

Back Squat (3 Reps EMOM 10' (Moderate) (50-75%))

This EMOM will go by fast so make sure you are at a weight you can get quality reps in with in the first 15 secs of the EMOM. This is designed to gets us back moving under weight but not heavy weight.

Metcon

Metcon (Time)

Partner WOD
5 Rounds
10 Burpees over box (24"/20")
20 Pull ups
30 KB Swings (53#/35#)
40 Wall Balls (20#/14#)

RX+
C2B
KB Swing (70#/44#)

This will be interval training because you will be doing this with a partner so make sure you are going hard the time it is your turn.

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