Wicked Wednesday December 9, 2020

Skill

1-rep Max DEAD LIFTS


WOD

4 Rounds of

8 OH Squats

8 Power Snatches

8 Burpee Pull ups

*** 10 Dying Bugs after every movement


Row

250m 500m, 750m, 1000m any


Booty camp

30 higher Box Jumps

70 Hollow Rocks

10 Higher Box Jumps




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Skill 30 Sit ups muscle up attempts and training WOD TABATA Jack Knives TABATA Back Squats 50% of 1RM then,t 12 min AMRAP 10 Deficit Push ups 8 Back Squats (75/115) 6 Dumbell Snatches (3 each-Alt.) 4

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