WOD

121521

By December 14, 2021 No Comments
Wednesday, December 15

WOD

Warm-up:
4 Inchworm lunge
8 Superman
10 Hollow rock
5 Roll to candlestick or narrow stance squat
5 Burpee
5 Box jump
8 Top down deadlift
6 Clean pull
4 Hang power clean
2 Front squat

WOD:
A) Every 2 minutes for 12 minutes (6 sets)
Clean pull + Hang Power clean + Front squat
Build over the course of 6 sets.

B) EMOM x 10 (5 sets)
Odd: 5-10 Strict pullup
Even: 12 DB step-ups (20/18#, Rx-50/35#, S-35/25, SII 25/15)

Immediately into
4 minute AMRep of:
Burpee box jump (20/18″)

Mobility:
1:00 Lying knee twist
:30 Child’s pose

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