Wicked Wednesday December 9, 2020

Skill

1-rep Max DEAD LIFTS

WOD

4 Rounds of

8 OH Squats

8 Power Snatches

8 Burpee Pull ups

*** 10 Dying Bugs after every movement

Row

250m 500m, 750m, 1000m any

Booty camp

30 higher Box Jumps

70 Hollow Rocks

10 Higher Box Jumps

Recent Posts

WOD Row 500m/Bike 1200 (op at ended of last 60 Push Ups 100 Dying Bugz 60 Pusfups Row/Bike Then, 60 KB SWINGS!

WOD 16 min AMRAP of: 2 Wall Walks 8 Deadlifts (155/225) 12 v-ups 16 Double Unders Run 1 lap

WARM UP - Board 2 Rounds of halves!! WOD Tabata Alt Knees to elbows 4 mins of max reps es- DB Snatch Tabata Burpees 4 mins of Max reps squats