Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know.  Volunteeer to bring it to school.
You can drop it in my office. Before December 8.  You Know you have something
between your household that knowone wants or wears.  Cheers

Warm Up
2 Rounds:
10 Box Jumps
10 Push Ups
10 Pistols (5ea)

Ladders
Tuck Jumps 5×10

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help ot Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know.  Volunteeer to bring it to school.
You can drop it in my office. Before December 8.  You Know you have something
between your household that knowone wants or wears.  Cheers

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Clean
10 American Swings
10 Air Squats

Power Cleans 3×10
Ball Slams 3×20

WOD – “Michael”
Push Press (40kg?)
20 Minute Progression

Core
Back Extension 3x30sec
Knees to Elbows 3×30 sec
Russian Twists 3×30