Workout of the day
Saturday, December 2nd 2023
WARM UP – MB
:90 Row
:90 Bike
MOVEMENT/MOBILITY – KB or DB
50′ SA OH Carry EA
8/8 SA Strict Press
4/4 Windmill rotations
10 Overhead Tricep Extensions
then,
:30 Dead Hang
10/10 Leg Swings
2 Rope G2S
2 Wall Walks
GYMNASTIC STRENGTH
EMOM x 10 – Alt
-3-8 Wall Facing HSPUs
-1-2 Rope Climbs(legless if wanted)/ 3-5 Ring Muscle Ups / 3-7 Bar Muscle Ups
*choose which pulling Variation you want to work on
PARTNER WOD
AMRAP x 10
150/120 Cal Row (Partner must be holding barbell while the other rows) (135/95)
Max Rep Clean and Jerk
in Remaining Time
Rest 2:00
AMRAP x 10
150/120 Cal Echo (Partner must hold Low plank while other bikes)
Max Wall Walks in Remaining Time