11/30/22 - WOD

11/30

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB Carry x 50ft (each)

*Allow 6-8 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
(4 each)

1) 400m Run
10 Deadlifts (225/155lbs)

2) 250/200m Row
12 DB Box Step-Overs (50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run