Thursday, December 10

Warm-up:

Run 400 meters

10 air squats

10 narrow grip push-us

10 pull-ups

10 L-pull ups or jump to L-sit pull-up and work negative

10 wide grip push-ups

10 hip extensions

10 GHD sit-ups

 

Lift:

Press: 9 sets of 2 reps at 65% of 1 rep max

 

WOD:

AMRAP 15 mins

20 Push-ups

10 L-pull-ups

20 Pistols (alternating legs – 20 total)

 

L-1 Ring rows and assisted pistols

L-2 Rx’d

L-3 weight vest

 

 

 

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