Wednesday January 4, 2023

4
Jan

Wednesday January 4, 2023

Main

13.2 mix up

AMRAP 10 min:
5 Deadlifts
10 shoulder-overhead
15 box jumps

Rx: 115/75#, 24/20” must jump up
Sc: 75/45#, 24/20” can jump or step up

Longevity

Main

AMRAP 10 min:
5 double db deadlifts
10 double db shoulder-overhead
15 box jump/step ups
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

QuickFit/ At home WOD

Main

AMRAP 10 min:
5 double db deadlifts
10 double db shoulder-overhead
15 box jump/step ups
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10