GWM SPECIAL WOD – SUNDAY 24.12.23 – “ELF BASTARD!!!” AKA HAPPY BIRTHDAY SIMONCINO
MOBILITY & WARM UP
Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges
Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5
Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead
Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side
CONDITIONING
“ELF BASTARD!!!” AKA HAPPY BIRTHDAY SIMONCINO
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12 Deadlift #83/61
19 Wall ball #9/6
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