Thursday December 14th

FIT

SKILL
DEADLIFT
8 - 8 - 8 - 8

BETWEEN SETS:
1:00 Handstand Walk Practice

—Rest 2:00 Between Sets—

WOD
EMOM 16
1) 40ft Shuttle Runs
2) 1-2 Rope Climbs
3) 10 Strict Handstand Push Ups
4) Rest

D - 3-5 Rope Pulls, Pike/Z-Press
F - As written
P - Legless + Regular, Deficit HSPUs

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BURN

SWEAT
AMRAP 14
1km Bike / .62 Miles
12/side Single Arm Push Press
20 Push ups

CORE
4 SETS:
:30 Right Side Plank
10 Right Side Half Kneeling Wood Chops w DB
*Repeat on Left Side

Then…
Accumulate 3:00 Plank