Sunday WOD Dec. 15th

Warm-Up

  • 400m Run  – Buy Out ./ 60 Jumping Jacks
  • 30 Push Press
  • 30 Pull-Ups or Body Rows

Mobility –  Hips, Hams, Shoulders – Hip Hinge

TEAM WOD:

3 Rounds 

  • 20 – Deadlift – One athlete works at a time while the other holds a weighted plate or DB overhead
  • 30 – Weighted overhead walking lunges
  • 50 – Double Unders or 100 Singles

OR

3 rounds for time Individual

  • 10 – Deadlift
  • 15 weighted walking lunges in place
  • 25 Double Unders or 50 singles

 

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2 thoughts on “Sunday WOD Dec. 15th

  1. Team WOD:
    Team A.
    Janet. G. & Ak. A. 9:09 (95#) DU/SU
    Team B.
    Johanna P. & Al. O. 8:59 35# & 103#

    Nice teamwork Ladies and Gents.

    Thanks for our special guest Janet for showing up today!

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