WOD

122323

By December 22, 2023 No Comments
Saturday, December 23

WOD

Warm-up:
10 Leg swings
10 Bootstrapper
5 Yoga push-up
10 Air squat
5 Box jump
4 Knee to elbow
3 DB hang squat clean
2 HSPU
1 DB man-maker
2 Roll to candlestick
3 Pull-up
4 KB swing
5 Burpee

WOD:
“12 Days of Christmas”
1 DB man-maker (50/35, 35/25, 25/15, 20/10#)
2 HSPU (4-6 HRPU)
3 DB Thrusters
4 Burpee
5 DB Hang squat clean
6 Pull-ups
7 DB push press
8 Box Jump (20″)
9 KB Swing (53/35#)
10 T2B
11 Single DB OH lunge (scale to DB front rack lunge)
12 Roll to candlesticks
*35 minute cap. Compare to 010122.

Mobility:
:30 Lying knee twist
:30 Frog
:30 Archer

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