Tuesday Dec 6

Deadlift (20:00)
3×9 @ 68%
Straight into 5 seated vertical jump (LANDING SOFTLY)
METCON (25:00)
3 Rounds:
5 Strict Pull Ups OR Chin Ups (Athlete Choice)
12/9 Cal Bike
REST 2:00
2 Rounds:
15 Pull Ups (ADV: Chest to Bar Pull Ups)
18/15 Cal Bike
REST 2:00
1 Round:
30 Toes to Bar
24/20 Cal Bike
OPTIONAL WORK:
Snatch Balance + Overhead Squat
1x (3+3) @ 57%
1x (1+3) @ 62%
3x (3+3) @67%
3 Rounds:
15 reverse hypers + 15 V – ups + 15 Side Laying Oblique Crunches (15 each side)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD