WOD

010221

By January 1, 2021 No Comments
Saturday, January 2

WOD

010221

Happy Birthday Elissa Laderach!

Warm-up:
5 Bootstrapper
10 Leg swing
14 Hollow Rock
20 Mountain climber
20 High knees
14 Bird dog
10 Top down deadlift
5 Front squat
10 Lat pull
5 Pullup

WOD:
Every 6 minutes for 24 minutes (4 sets)
Set 1: 20 Deadlift (135/95#)
15 Burpee over the bar
20/15 Pullup
200m Run

Set 2: 10 Front Squat (135/95#)
15 Burpee over the bar
20/15 Pullup
200m Run

Set 3: 20 Deadlift
15 Burpee over the bar
20/15 Pullup
200m Run

Set 4: 10 Front Squat
15 Burpee over the bar
20/15 Pullup
200m Run

Home WOD:
20 DB Deadlift
15 Burpee over DB
30 Bent over row
200m Run

10 DB Front squat
15 Burpee over DB
30 Bent over row
200m Run

20 DB Deadlift
15 Burpee over DB
30 Bent over row
200m Run

10 DB Front squat
15 Burpee over DB
30 Bent over row
200m Run

Mobility:
1:00 Forward fold

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