12/03/21 - WOD

12/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 4
Push Press x 4
Push Jerk x 4
Split Jerk x 4

A. In a 16 min Window:
Establish a...
1-RM Split Jerk

B. For Time:
1000m Row
50 Pull-Ups
25 Shoulder to OH (135/95lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Inchworms
3) Medball Squat Cleans

A. 3 x 8:
Single Leg KB DL (each)
KB Goblet Hold Lunges (each)

B. "King of the Hill"
In an 18 min Window:
20 Cals (MC)
16 KB Swings
12 Deadlifts
6 Pull-Ups
*Most time spent in the YZ