Tuesday, December 28th, 2021

Coach led warm up

Banded mobility

Then,

30 Jumping Jacks

10 Ring Rows

10 Squat Therapy (Use wall)

5 Pull-to-Stands

15 Standing Tuck Jumps

10 Alternating Single-Arm Ring Rows

10 Squat Therapy (Increase difficulty)

20 Air Squats

5 Strict Pull-ups or Ring Rows

20 Reverse Lunges

5 Strict Pull-ups or Ring Rows

WOD

For Time:

21 Back Squats (bodyweight or 50% of 1 rep max back squat)

7 Rope Climbs (mod: from floor, or 2 min practice)

15 Back Squats

5 Rope Climbs (mod: from floor, or 1:30 practice)

9 Back Squats

3 Rope Climbs (mod: from floor, or 1 min practice)

(* 15 min cap)

Post time to Wodify and Whiteboard

Post WOD Core

AMRAP 10

20 Seated Leg Raises (6” off ground)

20 Weighted Glute Bridge (45/35#)

20 DB Side Bends / Side (50/35#)

Recovery

2 Sets:

:30 Standing Quad Stretch / ea. Leg

:30 Pigeon Stretch / ea. Leg

Extra credit

On a 24:00 Clock:

From 0:00 – 11:00:

800m Run

1000/850m Row

From 11:00 – 16:00:

400m Run

500/400m Row

From 16:00 – 24:00:

200m Run

250/200m Row

200m Run

250/200m Row

200m Run

250/200m Row