WOD

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By December 20, 2022 No Comments
Wednesday, December 21

WOD

Holiday Schedule Reminder
Saturday Dec 24th: Open Gym 11am-1pm
Sunday Dec 25th: Open Gym 11am-1pm
Monday Dec 26th: Classes at 8am & 9am

Warm-Up:
4:00 AMRAP
10 Spiderman Lunge
10 Superman
10 Bootstrapper
10 Samson Lunge
10 Ring Row
3:00 AMRAP
5 Burpee
10 Air Squat
5 Pull-up
10 Back Rack Lunge
5 Front Squat

WOD:
A) Back Squat
5-5-3-3-2-2
*14 Min*

B) 3 Rounds, each against a 4:00 running clock:
16 Front Rack Lunge (115/75)
12 Lateral Burpee
AMRep in remaining time of:
R1: Bar or Ring Muscle-Up
R2: C2B Pull-Up
R3: Pull-Up

There is no rest between rounds.

Goal is to have ~2 minutes each round for the AMRep. The lunges should be unbroken. Scale burpees to 6-8 if needed.

Scale the AMRep movements to Jumping C2B Pull-up, Jumping Pull-up, and Ring Row.

Mobility:
:45 Pigeon
:45 Couch
:45 Puppy

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