Workout HERE
Plate* of Cookies for Santa
1 - Run (approx 100m) w/ Plate
2 - Rolling Pistol Squat w/ Plate (Deck Squat w/ plate or w/o)
3 - Alt. Step Ups w/ Plate (Lft=1, Rt=2, etc)
5 - Burpees to Plate**
6 - Weighted Push Ups w/ Plate /or/ Alt. Plate Push Up
7 - Thrusters w/ Plate
8 - OH Plate Lunge Steps
9 - Turkish Sit Ups
10 - Pull Ups w/ Plate (can put in backpack, belt or shorts)
11 - Plate Swings
12 - (Wo)Manmakers** (w/ DB’s)
*Plates (bumper or steel) = 25# for guys / 10# for girls ~ Plate stays with you entire time!
**Only time plate can be on ground…
2023 Pre-Workout
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| Post-Wod |
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