Monday, December 27th, 2021

Coach led warm up

AMRAP 5:

6 Box Step-Up Overs

1 Wall Walk

6 Alt. Lateral lunge

10 ring rows

6 Toe-Touch + Jump

Part B:

1 Set:

:20 Work / :10 Rest / Exercise

Box Jump Overs (24/20”)

Bear Crawl or handstand walk

Walking Lunges (45/35#)

Pull-ups or chest to bar practice

Hang Power Clean (45/35#)

Front Squat (45/35#)

Bar-Facing Burpees

WOD

For Time:

20 Box Jump Overs (30/24”)

200-ft. (25ft. sections) Handstand Walk (mod: 10 wall walks, or 200ft bear crawl)

20 Barbell Lunges (185/125#)(mod: 55-60% of 1 rm front squat)

20 Chest to bar pullups (mod: regular, banded, supine ring row)

20 Hang Power Cleans (185/125#)(mod: 55-60% of 1rm front squat)

20 Front Squats (185/125#)(mod: 55-60% of 1 rm front squat)

20 Bar-Facing Burpees

*bar comes from floor

(*20 min cap)

Post time to Wodify and Whiteboard

Recovery

Accumulate:

2:00 Seated Straddle Stretch

– Alt. Hold :20 on the left leg, right leg, and in the center

Extra credit

Ski Conditioning for completion

3 Sets:

Ski Erg 500-400-300-200-100m

– Rest :30 between efforts and rest 3:00 between sets.

*1 Set = 1500m