WOD

121321

By December 12, 2021 No Comments
Monday, December 13

WOD

Happy Birthday Stephanie Acerra!

Warm-up:
10 Leg swing
8 Spiderman lunge
10 Wall squat
10/7 AB calorie
30 Jumping jax
10 Squat jump
10 Hollow rock
5 Bootstrapper
5 Tempo FS w/ empty bar
20 DU, 10 Attempts or 30 SU

WOD:
A) Every :90 for 10:30 (7 sets)
1 Tempo Front Squat (2 second down, 3 in the bottom)
Build over the course of 7 sets

B) 4-5 Rounds of:
1 minute max AB calories
1 minute max DU (SU)
1 minute rest

Mobility:
1:00 Frog
1:00 Lizard

Leave a Reply

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