World Premier of “Santa’s Ninjas”

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Dynamic Warm up
then
SKILL
Front Squats
3-3-3
then
1 set to failure (failure should occur between 8-12 reps) Start with approximately 50-55%
of max front squat.  If you can get to 12 reps.  Note the weight and reps.  Next time increase
weight.  If you cannot make 12 reps, next time increase by reps only and use the same weight.
40×0 tempo
record weight and number of reps completed
WOD
10 min amrap
of
10 ground to overhead (105, 75)
35 double unders
MAD MOBI
Calf Stretch
Calf Trigger Point
Roll Quads
Press ups

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