WOD

Monday, December 2nd

12/01/2019

WARMUP:

 

2 Rounds:

 

10 Alt Side Lunges

 

10 Alt Step Ups

 

10 Shoulder Taps

 

:10 Bar Hang

 

 

 

2 Rounds:

 

10 Jumping Air Squats

 

10 Box Jumps

 

2 Wall Walks

 

10 Scap Pullups

 

 

 

DL Prep: 5 Reps each: Tempo DL (31X1) / DL

 

On a 12:00 clock: Build to your workout weight

 

HSPU/Strict Press Prep: 3 Reps each: HSPU negatives / Kipping HSPU / Strict HSPU

 

 

 

Box Jumps: Perform 3-5 box jumps @ each height, working to workout height

 

 

 

 

 

WORKOUT:

 

4 ROUNDS FOR TIME:
5 Box Jumps (30/24)*
9 Strict Pullups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)