Tuesday Dec 27

(20:00 Clock)
every 3:00 x 3 (9:00)
3×8 deadlift @ 76%
Rest AND begin the following (11:00)
4 sets at your pace: (11:00)
3-5 Strict Pull Ups (weighted if possible) OR 8-10 Ring Rows
METCON: (10:00)
10:00 Alternating EMOM:
Min 1) 10 Pull Ups (ADV: Chest to Bar Pull Ups) + Max Cal Bike
Min 2) 15 Russian KB Swings (RX: 53/35) + Max Cal Bike
*SCORE = TOTAL CALS ON BIKE
OPTIONAL WORK:
snatch balance + overhead squat
1X (2+2) @ 62%
1X (2+ 2) @ 70%
3x (2+2) @ 75%
3x
10 Barbell Hip extensions
15 reverse hypers
1:00 plank

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD