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Wednesday 12202023

WARMUP


CORE - Tabata

-Weighted glute bridges (bar)

-Leg lifts (lift both legs up from the ground up to heels to heaven back to floor) hovering!


STRENGTH

For load:

3-3-3-3-3-3-3

Shoulder press



WOD

RX

For time:

21-15-9:

KB swings (53/70 lb)

100-100-100:

Double-unders

SCORE: 

TOTAL TIME


Level 2

For time:

21-15-9:

KB swings (35/53 lb)

50-50-50:

Double-unders

SCORE: 

TOTAL TIME


Level 3

For time:

21-15-9:

KB swings (20/25)

100-100-100:

Single-unders

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