WOD

123023

By December 29, 2023 No Comments
Saturday, December 30

WOD

Holiday Schedule:
Mon, Jan 1st: Classes at 8am & 9am

Warm-Up:
2x Thru
3 Up/Down Dog
6 Spiderman Lunge
3 Deep Squat complex
6 Burpee

Alternate with Partner of:
P1 Row
P2: 2x Thru With Empty Barbell
5 Deadlift
5 Power Clean
5 Front Squat
5 Push Press
5 Thruster

Work up to WOD Weight
*10 Min to Complete*

With a Partner, For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Power Clean
Unbroken Front Squat
Unbroken Push Press
Unbroken Thruster
Followed by a 2024m Row

*30 Min Cap*

P1 completes 10 Power Cleans unbroken, then P2 completes 10 Power Cleans unbroken. P1 completes 10 Front Squats unbroken, then P2 completes 10 Front Squats unbroken.

Continue this way thru all movements, with all reps unbroken.

After the final round of 1 rep for each movement, partners will row 2024m switching however they prefer.

Suggested Barbell Weights:
115/75
95/65
75/50
55/40

*Choose a weight that is challenging, but stay unbroken throughout!
**Compare to 123122.

Mobility:
1:00 Pigeon
1:00 Lizard

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