WOD Fri Dec 13

Warm-up

3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold

Strength

On the Minute x 9:
1 Tempo Front Squat @ 3330

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Work

“Stairmaster”

30-20-10:
Row Calories
Dumbbell Box Step-Ups @ 50/35
Directly Into...

10-20-30:
Alternating Dumbbell Snatches @ 50/35
Wallballs @ 20/14

CompTrain

Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support