WOD

121322

By December 12, 2022 No Comments
Tuesday, December 13

WOD

Happy Birthday Stephanie Acerra!

Warm-up:
7:00 AMRAP
2 Deep Squat Complex
4 Step Up
6 Ring Row
8 Pause Air Squat
10 Iron Man (Superman w/swept arms)
10 Birddog

:30 PVC Front Rack Stretch

WOD
A) Front Squat
5-5-3-3-2-2
*15 Min*

Make sure to get 2-3 warm-up sets of 3-5 reps before your first working set.

B) 10 Min AMRep
2-4-6-8Up
Single DB Box Step Up (50/35, 18″/20″)
DB Renegade Row (50/35)
Continue to add 2 reps per round until time is up.

Goal Reps: 120-180 (Round of 14 to 18)

Choose a DB weight that allows you to move steadily throughout. Hold the DB for Box Step-ups however you prefer.

Mobility:
1:00 Couch
1:00 Pigeon

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