WOD

012324

By January 22, 2024 No Comments
Tuesday, January 23

WOD

Warm-up:
4 Yoga push-up
10 Ring row
3 Inchworm lunge
25 Jumping jax
10 Air squat
15 DU/30 SU
10 Floor slide
10 WB
Warm-up MU or scaled MU

WOD:
A) 8-8-8 Front rack lunge
*10 minutes building.

B) Open WOD 15.3
14 minute AMRAP:
7 Muscle-up (Rx-ring MU, Scale to BMU or 14 Pullup/ring row & 14 Dip/HRPU)
50 Wallball (20/14#)
100 DU (200 SU)

Mobility:
:45 Lizard
:45 Frog

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