WOD - Mi 09.12.20

Warm Up

3 Rounds:

- 2’ Double Under

- 10 Walking Lunges

- 5 Burpees


CORE

Every minute on the minute for 12 minutes complete:


1) 30-40s L-Sit Hold Parallettes

2) 10 Squat Thrusts


Metcon

In a 4 minute window complete the following for time:


12 Medball Sit Ups, 20/14lbs


12 Single Arm Front Rack Dumbbell Lunges @ 1 x 22.5/15kg (right arm)


12 Single Arm Front Rack Dumbbell Lunges @ 1 x 22.5/15kg (left arm)


12 Burpees Over the Dumbbell


Repeat for 4 total rounds, and rest the remainder of the 4 minute window.


Record each round and your fastest time will be calculated.


Cool Down

Complete the following for quality:

2 Minutes Seated Piriformis





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