WOD

120623

By December 5, 2023 No Comments
Wednesday, December 6

WOD

Warm-up:
5 Ring row
7 Push-up
4 Up down dog + walk the dog
75′ Bear crawl
15 Penguin jump
75′ Broad jump
3 Deep squat complex
1 Walk up w/ :10 hold
5 Kip swing
2-3 Strict pullup
20 SU
10 DU
Warm-up BMU or Dip/HRPU

WOD:
20 minute AMRAP:
2 Bar Muscle-up (4 Pull-up/Ring row & 4 Dip/HRPU)
20 DU (30 SU)
4 Shoulder tap + 4 HSPU
20 DU (30 SU)

Mobility:
1:00 Puppy
1:00 Archer

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