12.9.21

12.9.21

Daily WOD

Dec 8

Written By JR Shortall

Skill Development
8 min EMOM
O: 12 Hip Extensions
E: 15 Hollow Rocks

Metcon
5 Rounds E4M
30 Russian KB Swings
15 KB Suitcase Deadlifts
100’ Suitcase Carry
15 KB Suitcase Deadlifts
RX: 53/35
RX+: 70/53

Accessory
4x6 DB Overhead Squat (6 reps each arm)
After each set, carry OH 50’