Sunday December 28th (ForgeHer)

Warm-up

AMRAP 5 minute

40 skips

5 inchworm to push-up

40 skips

5 bootstrappers

5 shoulder openers

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Workout #1 (Strength)

Part 1

4x3 Clean Pull

4x3 Back Squat

Part 2

Every 90 Seconds for 10 Rounds (15 Minutes)

Power Clean

Hang Squat Clean

Squat Clean

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Workout #2 (Barbell WOD)

2 rounds

50 sit-­ups

40 slam balls,

30 back squat

20 Pike push ups

10 front squats

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