12-23-20
Extended Warm-Up
3 ROUNDS
5 DBL DB Suitcase or Sumo Deadlifts
:30 Hollow Hold
5/5 Single Arm Strict Press*
5 Scap Push-Ups + :30 Plank Hold
5 Body Weight Good Mornings**
:30 Heel Taps
*1st Round: Single Arm Strict Press
2nd Round: Single Arm Push Press
3rd Round: Single Arm Push Jerk
Maintain a faster up, slower down tempo!
WOD
“FROSTY THE SWOLEMAN”
AMRAP x 18 MINUTES*
100m DB Suitcase Walk (50/35)|(35/20)
10 DB S2OH
40 Russian Twists
10 DB Bent Over Rows
10 DB Deficit Push-Ups
40 Russian Twists
*Every 2:00 not including 0:00, complete 5 Up-Downs.
(Score is Rounds + Reps)
OPTIONAL FINISHER
3 SETS
:30 Hollow Hold
1:00 Plank
:30 Hollow Hold
1:00 Quad Heel Taps
(No Measure)