08/12/22 - WOD

8/12

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Empty BB Rom. DL

A. "The Running Dead"
For Time:
1600m Run
30 Deadlifts (225/155lbs)
30 Cal Bike
30 DB Box Step-Overs
(50/35lbs; 24"/20")
1600m Run
*40 min TIMECAP

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts