Wednesday Dec 22

METCON:

EMOM 20:

Min 1) Bike :40

Min 2) Bar Facing Burpees :40

Min 3) 12 Deadlifts (RX: 185/125) (Adv: 225/155)

Min 4) Rest

*Score is TOTAL AMOUNT OF CALS & BURPEES

Core Conditioning:

3 Rounds, NOT FOR TIME:

30 Side Lying Oblique Crunches w/ Leg Lift (15 Right / 15 Left)

15 Med Ball Weighted Sit Ups

15 Glute Bridge

OPTIONAL ADDITIONAL WORK

A) clean pulls 3×3 @ 105% 1RM

B) 2×15 Reverse Hyper

C) 2×15 Laying Face Down Banded Hamstring Curl

 

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD