Wednesday December 11, 2024
Warmup
1:30 bike/row
2 rounds: using light DBs or small plates
10 overhead press
10 lateral raise
10 bent over front raise https://www.youtube.com/watch?v=qnPz8hnC0tk
10 bent over row
10 lunges
10 glute bridge
Mobility
Thread the needle :30/side
Wall hinge stretch :30
Skill/Strength
Dumbbell Bench Press 3-4x10
WOD Primer
2 rounds:
5 wallballs
6 alt. DB snatches
3 pullups
WOD
AMRAP 14:
10 wallballs
5 single arm DB snatch (right)
10 pullups
5 single arm DB snatch (left)
Choose your own DB weight.
F: light DB; ring rows
P1/P2: as written
C: heavy wallball; chest to bar pullups