WOD 12.04.23
Strength:
Temp back squat, 3-3-3-3-3
WOD:
For time:
42 Wallballs, 20/24 lbs
21 Pull-ups
30 Wallballs, 20/24 lbs
15 Pull-ups
18 Wallballs, 20/24 lbs
9 Pull-ups
Post loads and rounds to beyond the whiteboard.
Strength:
Temp back squat, 3-3-3-3-3
WOD:
For time:
42 Wallballs, 20/24 lbs
21 Pull-ups
30 Wallballs, 20/24 lbs
15 Pull-ups
18 Wallballs, 20/24 lbs
9 Pull-ups
Post loads and rounds to beyond the whiteboard.
Conditioning:
5 rounds, each round for time, of:
Suicide Sprint, 20 yd
13/9 Echo Bike Calories
Rest 3 mins between each round.
WOD:
Complete as many rounds as possible in 13 mins of:
7 Dumbbell Push Press, 50/35 lbs
7 Feet Elevated Ring Rows
9 AbMat Sit-ups
Post rounds to beyond the whiteboard.
Midline:
Standing teapot, 24-24-24-24-24
WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Medicine Ball Slam, 50/40 lbs
Box Jump, 30/24 in
Post loads and times to beyond the whiteboard.