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WOD

Friday 09.16.2022

POSTED ON September 15, 2022

Friday | 09.16.2022

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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)

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