Wednesday Dec 27, 2023

A s

3 rounds of

25 flutters

25 Bicycles

25 Alt KTE

25 Crunches

Skill

push Jerks

4x6@70%

WOD

EvERY MIN ON THE 3 mins

8 Rds of -

500m bike 430m skier or 250m Rower

6 Devil Dogs (35/50)

6 Power Cleans (75/115)

Recent Posts

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