12/1/2022 – WOD

a) Deadlifts – 4×8 (no touch n go) @ 70-75%
b) Hip Abduction (ground) – 3×10 (each leg control eccentric)
c) DB Lateral Raises – 4×12
—Superset a/b/c every 5 min. Use monkey feet or ankle weights for (b).

Conditioning “15 Min Cap”
75 Burpee Box Jump Overs 24/20″ For time
Every 1:30, starting at 0:00, do:
ODD RD = 8 Front Rack Lunges 155/105#  (RX+ = 185/125#)
EVEN RD = 12 T2B

WOD Notes: Goal is to try and finish under the 15 min cap, which should feel like a challenge. You should have around 50-60 sec/rd to get as many BBJO. No stepping allowed so use a really low box & jump if you have to. FRL should be moderately heavy and feel tough when you get to rounds 3-5. You will do 5 rounds each of the BBJO/T2B. T2B sub = T2R or weighted sit-ups. 

a) Glute Ham Raises 4×8 or Banded Hamstring Sliders – 4×15
b) Face Pulls (pulley) – 4×10

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

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