Monday, December 14

Warm-up:

Tabata Double-unders

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 squat box jumps

10 good mornings with an empty bar

10 jumping pull-ups

10 kipping pull-ups

10 Chest to bar or jumping work negative

Skill: 10 pistols total – modified if needed: ring assist pistols, box squat pistols, pistol progressions or Rx.

 

Lift:

9 sets of 2 Overhead Squat at 65% of 1 rep max. 1 set each minute.

 

WOD

AMRAP 15 MINS:

10 Chest to bar pull-ups

20 Back Squats

30 Double unders

 

L1- jumping chest to bar (work negative) or elevated ring rows, choose weight

L2- 65lb/45lb

L3- 95lbs/65lbs

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