Wednesday December 20th
FIT
WOD
EMOM 12
1) 3 Squat Cleans (75%)
2) 15 Ball Slams
3) 5-10 Strict HSPUs
4) Rest
--Rest 2:00--
Part A
D - Choose, Pike Push ups/Z-Press
F - 20/15
P - 30/20
AMRAP 8
8/side KB Snatches
10 Goblet Squats
20 Grasshoppers
--Rest 2:00--
3 ROUNDS
:30 ON / :30 OFF
1. Push Ups
2. V ups
(6:00 Total)
Part B
D - Choose
F - 35/25
P - 50/35
BURN
SWEAT
EMOM 12
1. 6 Alt DB Snatch + 10 Goblet Lunges
2. 10 Barbell Deadlifts
3. 4 Burpee over Bar
AMRAP 15
*quality not speed
10/side Single Leg Landmine RDL
10 Hanging Knee Raise + Extention