Tuesday Dec 21

EMOM 4:

Choose one of the following rep schemes based on your skill level:

5 OR 7 OR 9 Strict Pull Ups

EMOM 8 (building in weight):

Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 1 Snatch (from floor))

METCON:

5 Rounds:

15 Hang Power Snatch (RX: 75/55)

12 Box Jump Overs (RX: 24/20)

9 Chest to Bar Pull Up

OPTIONAL ADDITIONAL WORK

A) EMOM 5: 3-7 Bar Muscle Ups (consistent rep scheme every minute)

B) T Bar Row 3×8

C) Running Conditioning: (4 Sets) (10:00 Total) Strict Pull Up OR Chin up 4-12 D) Bench Dips 3x 15-20 Run 1:30 – Walk 1:00 (Pace should be at 400 M Run pace)

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD