“SPECIAL WOD” – THANKS GOD IT’S FRIDAY 24.12.21 – “MERRY WOD”
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 21/15 Calorie AirBike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:
CONDITIONING
“MERRY WOD”*
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2021 mt Run/Row/Ski
*compare to 24.12.19
