WOD

010924

By January 8, 2024 No Comments
Tuesday, January 9

WOD

Warm-up:
10 Leg swing
10 Bootstrapper
5 Inchworm
16 Fire hydrant
16 Single leg glute bridge
10 Superman
16 Speed skater
6 Spiderman lunge
9 Wallball shots

WOD:
A) Pause Back Squat (2-3 second pause in bottom)
2-2-2-2-2 Building
*14 minutes. Compare to last week.

B) For time:
27-24-21-18-15-12-9-6-3
Unbroken Wallball (20/14#, 10/9′)
*Rest as needed between sets. Scale by reducing weight or starting the workout at 24 or 21 reps.
**10 minute time cap.

Mobility:
:45 Couch
:45 Lizard

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