Tuesday December 19th

FIT

SKILL
BENCH PRESS
6 - 6 - 6 - 6

BETWEEN SETS:
1 - 2 Rope Climbs
or Rope Climb Practice (Footlock)

—Rest 2:00 Between Sets—

WOD
"Fight Gone Bad" Style
EMOM 18
1) Sled Push (Light-Moderate Weight)
2) Med Ball Russian Twists
3) Box Jump Overs
4) Wall Balls
5) Row/Ski Calories
6) Rest

D - Choose
F & P - 20/14#(WB), 24/20"(Box)

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BURN

SWEAT
AMRAP 15
250m Row or Ski
10 Single Arm KB Power Clean & Jerk
25 Lateral Hops over KB
10 KB Swings

STRENGTH
4 SETS:
15 DB Bench
5-8 Dragon Flag on Bench