Tue Dec 19 "BJM SPED Class"

1) Dynamic Warm-up

2) WOD-specific Warm-up:

Squats - Dumbbell Squats
Dumbbell Presses
Thrusters
Ring Rows - Jumping Pull-ups

3) “Fran”

21-15-9:
Thrusters
Pull-ups

10 Minute Cap