Wednesday, Dec. 5, 2023

Skill

Bent over Rows 4x6@75%1rm

WOD

16 min EMOM

7 Deadlifts (135/185)

7 Wall Balls6

Abvent

5 Rounds of:

10 bicycles

10 Alt KTE

10 GHD's

10 Sit up w plate

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