Home WOD - Mi 23.12.20



Warm up

your choice


Full Equipment

5 rounds for time (Cap 20 minutes)


Row 18/15 cals

15 x Box jumps 24/20''

12 x Deadlift 100/70kg

9 x HSPU


*If using 2xDB perform 20 reps on the deadlifts*


Limited Equipment

5 rounds for time (Cap 20 minutes)


Run 200m

21 x Tuck jumps

9/9 x Single arm deadlift

9 x HSPU


DB weight: 22.5/15kg

KB weight: 24/16kg


No Equipment

5 rounds for time (Cap 20 minutes)


Run 200m

21 x Tuck Jumps

21 x Good mornings

9 x HSPU

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