OUTBOX Home WOD #23

WARM-UP

2 Rounds

20 Odd-Object Deadlifts (Video)

10 Wall Squats (Video)

20 Overhead Circles (10 Each Direction) (Video)

5 Inchworms (Video)

WOD

"Mashed Potatoes"

On the 0:00...

5 Rounds of "Cindy" OR "Sindee"

50 "Odd-Object" Ground-To-Shoulder (Video)

On the 8:00...

4 Rounds of "Cindy" OR "Sindee"

40 "Odd-Object" Squats (Video)

On the 16:00...

3 Rounds of "Cindy" OR "Sindee"

30 Odd-Object Thrusters (Video)

Notes

1 Round of "Cindy": 5 Pull-Ups + 10 Push-Ups + 15 Squats

1 Round of "Sindee": 10 Push-Ups + 20 Air Squats

How to create an "Odd-Object" (Video)

BODY ARMOR

4 Giant Sets

:30s Single Leg Hold (left) (Video)

:30s Single Arm Hold (right)

:30s Bird Dog (left) (Video)

:30s Bird Dog (right)

Rest as needed between Sets

FINISHER

"Tabata" - 8 Rounds :20s On/:10s Off

Round 1+5: Front Plank (Video)

Round 2+6: Superman Hold (Video)

Round 3+7: Hollow Rocks (Video)

Round 4+8: Shoulder Taps (Video)

“A fall into a ditch can make you wiser."