Christmas Throwdown heats

Warmup 500m Row

4 Dive Bombers Squat Therapy Hip Mobility Foam Roll Skill

Backsquats 5x5 building WOD 20 Min AMRAP 20 Ground to OH 45/35

15 Abmats with plate - touch the ground behind your head with plate then setup and press oh

200ft Farmers Carry 2/1.5

15 HR Pushups

20 OH Walking lunges

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Registration begins at 7:45 - 8:30

Athlete Briefing - 8:40

First WOD begins at 9:05