12/15/2021 – WOD

Strength
a) BB Hip Thrusts – 1×12, 2×10, 1×8, 1×6 (Pause at each rep)
b) DB Bent-over Rows – 4×10 (each arm)
—Superset a/b every 3 minutes. Start w/ Raises first.

Conditioning
3 RFT
100 Double Unders
25 T2B
10 Clean n Jerk (alt pwr/sq) @ 60%

WOD Notes: Goal is 11-14 minutes. DU sub = 50 DU, 150 singles, or 200ft versa. T2B sub = 15-20 reps, T2R, or Weighted Leg Raises. CnJ should be relatively quick singles where you may need to rest a few secs between each rep. Jump Rope/T2B should take around 1 min each & the CnJ should take about 90 sec – 2 min. Weights would be 185/125#

Assistance
a) DB Arnold Presses – 4×10
b) Hip Abduction (monkey feet) – 3×10 (each leg)

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