WOD Wed Dec 12

Warm-up

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Work

"Rugrats" 
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

CompTrain

Clean and Jerk Complex
Build to a Heavy: 
High Hang Clean 
Hang Clean 
Power Clean 
Split Jerk