WOD 241214

By: 0

Hours for tomorrow....5:30am,6:30am,8:30am,4:30p and 5:30pm. Warm Up: 2 rounds of 8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: COMP/FIT/NOVICE “The Grinch (MAVERICK/CFV STYLE)” 1 -Muscle up/Burpee Chest to bar/Burpee Pull-up 2- Box Jump 30/24",…