WOD
Wednesday 12.16.2020
POSTED ON December 15, 2020
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**1. Movement Prep/Activation and Increasing Heart Rate**
5 stepback lunges (each side)
15ft Lunge Walk (2nd set use light dumbbells)
3 Kip swings + Toes to Bar (or 3 knees to elbows)
* Target time: 15-16 minutes
100ft Front rack Double Dumbbell Lunge (2×50/2×35)
* The Scaling aim is for athletes to keep a steady pace while keeping consistent reps.
100ft Front rack Dumbbell Lunge (35s/20s)
30 Single Dumbbell Weighted Box Step Ups (20in)
10 min double under practice
30 unbroken double unders every minute for 10 minutes