09/12/22 - WOD

9/12

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40/:20
1) Rom. DL (light)
2) Forward Lunges
3) Cossack Squats

A. In a 20 minute Window:
Establish a 1-RM
Back Squat

B. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lb bar)
30 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats