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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, DEC 23RD WOD

Posted: Dec 22, 2020
Categories: WOD
Comments: 0

Warm-up:
4 min bike or row, increasing intensity ea minute. Then:
3 rounds w/empty BB
7 bent over rows
7 front squats
7 push press
7 good mornings
7 hang power snatch

Strength/skill:
none

Conditioning:
12 Days of CrossFit
1 Thruster (115/75)
2 Hang Power clean (115/75)
3 Deadlifts (115/75)
4 burpees
5 Toes to bar
6 Box Jumps (24/20”)
7 Hand-release pushups
8 Goblet reverse lunges (1.5/1 KB)
9 KB Swings (1.5/1)
10 Abmat situps
11 Wallballs
12 Power Snatch (115/75)

*40min cap
*Performed like the song:
1 Thruster
2 HPC, 1 Thruster
3 DL, 2 HPS, 1 Thruster….

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Tags: WOD

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