12/02/22 - WOD

12/2

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Wall Climbs
6 DB Thrusters (light)

A. 30 min AMRAP:
200m Run
11 DB Thrusters (50/35lbs)
11 Burpees

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 12 min Window:
Four Sets (minimum) of:
Push Press x 8
DB Shoulder Fly's x 12
DB Shrugs x 12

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats