Monday Dec 20

EMOM 12:

Min 1) Front Squat OR Overhead Squat x 5 (Start at 60% & Athletes build) (athlete choice on movement

Min 2) 3-5 Wall Walks

Min 3) Rest

METCON:

25/20 Cal Row

25 Thrusters (RX: 95/65)

25/20 Cal Row

25 Strict HSPU

25/20 Cal Row

25 Thrusters (RX: 95/65)

25/20 Cal Row

OPTIONAL ADDITIONAL WORK

A) 4×2 Jerk (from Rack)

B) Single DB Complex: 3x each arm (3 DB Hang Power Snatch + 3 DB Hang Squat Snatch + 3 DB overhead squat

*Heavier than last week

C) Bench Press 3×4 – 6

D) Bench Dips 3x 15-20

 

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD