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Wednesday 12.16.2020

POSTED ON December 15, 2020

Wednesday | 12.16.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 stepback lunges (each side)
5 alt. V-ups (each side)
5 Birddogs (each side)
 
**2. Workout Prep**
2 sets
10/8 Cal. Row
15ft Lunge Walk (2nd set use light dumbbells)
3 Kip swings + Toes to Bar (or 3 knees to elbows)
 
WOD: Christmas Fudge
 
* Target time: 15-16 minutes
* Time cap: 18 minutes
 
2 Rounds
50/40 Calorie Row
100ft Front rack Double Dumbbell Lunge (2×50/2×35)
40 Toes to Bar
* The Scaling aim is for athletes to keep a steady pace while keeping consistent reps.
* Scaling option 1
2 Rounds
40/30 Calorie Row
100ft Front rack Dumbbell Lunge (35s/20s)
25 toes to Bar
 
* Scaling option 2
2 Rounds
40/30 Calorie Row
30 Single Dumbbell Weighted Box Step Ups (20in)
30 Abmat Sit Ups
 
Accessory:
 
10 min double under practice
OR
30 unbroken double unders every minute for 10 minutes
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