Wednesday, December 18
WOD
Warm-up:
10 Bootstrapper
10 Leg swing
10 Wall squat
30 Jumping jax
10 Front squat
20 Penguin jump
4 DSC
10 Cossack squat
5 DU/10 SU
3 Wallball
10 DU/20 SU
6 Wallball
WOD:
A) Front squat
6 minutes to build to a heavy single
then
Every 1:45 minutes for 8:45 minutes
2 Front squat @ 90%
B) 8 Minute AMREP:
5-10-15-20…UB Double-under (2-for-1 SU)
3-6-9-12…UB Wallball
In 8 minutes ladder AHAP, increase DU by 5 and WB by 3 each set. Rx=UB DU and WB shots. Scale by completing sets broken.
Mobility:
1:00 Saddle
1:00 Straddle
