07/06/22 - WOD

7/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
DB Rom. DL x 10

A. Four Sets of:
SL Deadlift x 8 (each)
Barbell Hip Thrusts x 8

B. 12 min AMRAP:
3 Bar Muscle Ups
[or 6 Pull-Ups]
6 DB Hang Power Cleans (50/35lbs)
12 Alt. DB Rev. Lunges
[Farmers Hold]

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
100m Run
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups