Post X-mas Crush-fest

Dynamic warm-up.

1st WOD) 5 rds of 400m run, 15 overhead squats

2nd WOD) 12:00 AMRAP of:

10 single arm DB snatches (5 each side)

10 standing broad jumps

10 KB swings

10 atomic sit-ups

3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m.

4th Station) Seated DB curls to shoulder press 4 x 8-10 reps, superset with 1:00 plank holds