WOD
Friday 08.12.2022
Friday | 08.12.2022
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
Every minute (7 minutes)
4 Wall Ball Thrusters (light)
6 Push-ups
8 Sit Ups
2. Workout Prep
1 set:
5 Wall Balls
3 Handstand Push-ups
4 Alternating V-ups
3. Workout: The Lorax
Freedom (RX’d)
7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups
* Independence
7 rounds
Min 1: 20 Wall Balls (14/10)
Min 2: 10 Handstand Push-ups
Min 3: 16 Alternating V-ups
* Liberty
7 rounds
Min 1: 15 Wall Balls Thrusters (light)
Min 2: 15 Dumbbell Push Press (light)
Min 3: 15 Sit Ups
4. Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)