TUE 11/30/21 WOD
Warm Up – 1 Min Bike – Tip Toe / Heel Walk – Walking Lunge/Side Lunge – Hip Circles – Trunk Twist – Arm Circles – 5 Pause Squats – 5 Pause Pushups – 10 Hollow Rocks – 5 Strict Pullups – 30 sec Plank – 5 Down/Up Dogs – 30 sec Hangs – 1 Min Bike – Movement Prep –
WOD (Compare to 12/7/20 or 12/9/19)
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
- Rest 2 Min-
9 Min AMRAP
9 Handstands
8 Deadlifts 115/80# L2-85/55# L1-55/35#
7 Alt. Jumping Lunges
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 20/14# L2-16/10# L1-14/8#
8 Power Cleans 115/80# L2-85/55# L1-55/35#
7 OTB Burpees
Rounds + Reps
Total Reps
