WOD

120423

By December 3, 2023 No Comments
Monday, December 4

WOD

Warm-up:
10 Leg swings
4 Deep squat complex
10 Bootstrapper
4 Spiderman lunge w/ reach
10 Air squat
14 Fire hydrant
12 Hollow rock
10 Superman
then
3-2-1 Burpee to plate
5 V-up after each set of burpee

WOD:
A) Tempo Front Squat
2 second down, 2 second pause in bottom
2-2-2-2-2
*12 minutes building. Compare to 112523.

B) For time:
10-9-8-7-6-5-4-3-2-1 Burpee to plate (45#)
10 V-up after each set of burpee (Scale to tuck-up)
*10 Minute cap. Scale by starting burpees at 9 or 8.

Mobility:
1:00 Pigeon

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.