WOD 11/02/2022
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
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“Barney Rubble”
Freedom (RX’d)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
(KG conv: DB 15/10)
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
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Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 (7/7)
