12/20/22 – 221220

Group Warm up 

Group Mobility 

Strength – 12 minutes to find a heavy front squat * 3 second pause at the rock bottom. compare to 11/15

WOD ( Workout of the Day ) 

for time – 15 minute time cap

150ft Dumbbell walking lunges

50 Alternating dumbbell hang snatch

150ft Dumbbell walking lunges

50 Dumbell hang power cleans

150ft Dumbbell walking lunges

50 Lateral hops over the dumbbell

150ft Dumbbell walking lunges

50 Dumbbell Deadlifts

*Single dumbbell for all movements

Rx – 50/35lbs 

Lv.2 – 35/20lbs 

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