Friday, December 23rd WOD

Warm up:  Coach-led BW drills and mobility

-Skill prep

Conditioning:  For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Beginner will perform “Dirty 30”

-Same exercises, same order, 30 reps each movement

-Ask Coach for scaled weight options



Nick ProhaskaComment