WOD

120922

By December 8, 2022 No Comments
Friday, December 9

WOD

Happy Birthday Chris Haynie!

Warm-up:
150m Jog
75′ Walking Samson Lunge
10 Bootstrapper
5 Up/Down Dog
75′ Bear Crawl
10 Ring Row
10 Cossacks Squat
5 Burpee

WOD:
A) Barbell Warm-up Sets
8-6-4 Sumo Deadlift
10-8-6 Bench Press
Build each set to a working weight for Part B
*8 Min to Complete*

B) Every 1:30 for 12:00 (4 Sets Each)
Odd: Sumo Deadlift x 4-6 Reps
Even: Bench Press x 6-8 Reps
These should all be challenging working sets that look and feel good!

BONUS:
100 Band Pull Aparts
*Use a band you can complete in 3-5 Sets*

Mobility:
:30 Wall or Rig Pec Stretch
:30 Dead Hang
1:00 Straddle

Leave a Reply

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