Workout of Day

**XMAS WOD TEAM NAMES TO SCOTTY ASAP**

XMAS DRESS-UP WOD THIS SATURDAY, 8AM

WOD DETAILS HERE!!

Back Squat
5 x 3 at 65-75% of 1RM

5 Rounds for Time:
5 Box Jumps 30/24"
5 Power Cleans 80/55kg
5 Ring Muscle Ups

**Scale to low ring muscle up transitions or pull-ups

Extra Training

Hip thrust
4 x 12-15 reps
** Squeeze your glutes at the top and pause. Purpose is to focus on glutes, pick a weight that challenges you, but keep body tight**
Women 40-60kg
Men 60-100kg
Get the barbell pad from the safety bar

Then
3 x 20 weighted hip extension

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**