WOD

120123

By November 30, 2023 No Comments
Friday, December 1

WOD

Warm-up:
10 Leg swing
10 Reverse Samson lunge
4 Up down dog
5 Pike push-up
1:00 Row
1:00 Inchworm lunge
1 Wall walk up
10 Cossack squat
2-4 HSPU

WOD:
EMOM x 20 minute (4 sets)
Minute 1: 16 Front Rack Reverse Lunge (95/65, scale to complete UB)
Minute 2: 10-15 HSPU (Scale to pike HSPU on box)
Minute 3: Max Meter Row
Minute 4: Rest
Minute 5: Rest

Mobility:
:45 Eagle
:45 Samson stretch

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