WOD
Friday 09.16.2022
Friday | 09.16.2022
1. Movement Prep/Activation and Increasing Heart Rate
3 min Assault Bike
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises
2. Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar
3 Box Jump Overs (build in height)
3. Workout: Shrimp Tempura Roll
Freedom (RX’d)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
* Independence
50 Wall Balls (14/10)
50 Knees to Elbows
50 Box Jump Overs (20/16)
50 Wall Balls (14/10)
* Liberty
30 Wall Ball Thrusters (light)
30 hanging Knee Raises
30 Step Ups (20/16)
30 Wall Ball Thrusters (light)