12/09/22 - WOD

12/9

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Empty BB Power Snatches
3) Static Hang

A. In a 20 min Window:
Establish a 1RM...
Snatch

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Tempo Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings