WOD

010323

By January 2, 2023 No Comments
Tuesday, January 3

WOD

Happy Birthday Elissa Laderach!

Warm-Up:
10 Rack Hamstring Stretch
10 Banded Standing Fire Hydrant
5 Deep Squat Complex
10 Spiderman Lunge
10 Iron Man
5 Tempo Wall Squat @ 3211
10 Jump Squat
10 Alternating Box Step up
5 KB Swing

WOD:
A) Pause Front Squat
3-3-3-3-3
*14 Min*

B) 3 Sets:
10 Double DB Box Step Up (Left)
10 Russian KB Swing
10 Double DB Box Step Up (Right)
10 Russian KB Swing
Use challenging weights and rest as needed between sets. This is not for time.

*12 Min to Complete*

Mobility:
1:00 Lizard
1:00 Straddle
:30 Lying Knee Twist

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