Tuesday, Dec. 19, 2023

Abvent

2 Rounds of the Abstractor

ml p

Skill

Pullups 3 x8, 2 strict each muscle up practice

WOD -

18151296*3

POWER SNATCHES ('65/95)

Wall Balls (14/20)

*20 Double Unders or 15 singles with a crossover!!!

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...

16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks