WOD 12.16.22

Warm Up:

Banded Pull a parts

5-10 Push ups

10 Gorilla Rows

100’ Farmer Carry

7 Cal Bike

5mins

Strength:

E2Mx4

8 DBL KB Push Press

50’ 1KB FR, 1KB OH-R

50’ 1KB FR, 1KB OH-L

“Cup Cake Commons”

15-12-9-6-3

Box jumps overs

Renegade Rows

DBL DB HPCL (M)

-FT-

-Repeat 12/8/21

Extras:

7×3 Weighted pull ups

3×30 Plate Raises (Thigh to eye)