12/11/20 - WOD

12/11

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Burpees
2) Plank to Pike

A. 3x10
DB Curls @323X
DB Floor Skull Crushers

B. For Time:
500m Row
50 DB Clean & Jerks
100 Air Squats
500m Row

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Plank to Pike
4) Scap Push-Ups

A. 4x12
DB Curls
DB Floor Skull Crushers

B. "Level Up"
In a 9 min Window:
250m Row
5 Devils Press
*add one rep to Devils Press every round
-3 min rest-
In a 9 min Window:
50 Single Unders
10 Banded Pull-Aparts
*add 5 Pull-Aparts each round