WM WOD – TUESDAY 12.12.23 – “IT’S DOUBLE OR NOTHING”
MOBILITY & WARM UP
1 round:
1:00 warm-up pace Row
:20 rest
1:00 moderate pace Bike
:20 rest
1:00 bike for Ski
Then:
5 dumbbell deadlifts x side
3 dumbbell burpee deadlifts x side
3 dumbbell burpee clean x side
3 dumbbell devil press x side
6 alternate dumbbell devil press
Then:
1 round:
6 alternating front-rack reverse lunges
6 alternating dumbbell front-rack reverse lunges, light load
6 alternating double-dumbbell front-rack reverse lunges, workout load
SKILLS & SPECIFIC WARM UP
1 round:
1 devils press
4 alternating double-dumbbell front-rack lunges
3-calorie bike
CONDITIONING
” IT’S DOUBLE OR NOTHING “
AMRAP 12:
10 Alternate devils presses #22.5/15
10 alternating double-DB front-rack lunges #22.5/15
20 calorie Rowing/assault bike