12/05/22 - WOD

12/5

MONDAY

HXBXplusWarm Up
400m Run
Followed by...
Two Sets of:
BW Lunges x 20
Scap Push-Ups x 10
Burpee Broad Jumps x 5

A. 15 min AMRAP:
11 Pull-Ups
14 Box Jumps (24"/20")
19 Air Squats
50m Sprint

B. Three Sets:
Bulg. Split Squats x 8 (each)
KB Bent Over Row x 10

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cals (MC) in remaining time
*teams can split up wall balls and calories however they like