06/24/22 - WOD

6/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
10 OH Squat (Empty BB)

*Allow 6 min to Warm Up/Set Up Part A

A. EMOM x 28
1) 12/10 Cal Row
2) 10 OH Squats (95/65lbs)
3) Max Reps of Burpee Box Jump Overs
(24"/20")
4) Rest
*Record 1 Total Score of Max Reps of BBJO's

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
BB Strict Press x 8
DB Shoulder Fly's x 10
DB Shrugs x 12

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 Goblet Squats
10 Burpees to Plate
5 Pull-Ups