Thursday, January 4, 2024

PRE: 0:00-4:00: DB Overhead Squat (Heavy 5 on Each Side), 4:00-8:00: DB Squat Snatch (Heavy 3 on Each Side), 8:00-12:00: Single DB Overhead Lunge (Heavy 50’ on Each Side)

WOD: 3 Rounds of AMRAP 5, 2 min rest between rounds:

-30/21 Cal Bike/Row/Ski

-21 Clean and Jerks (95/65)

-Max Ring Rows

(Round 2 - 15 Clean and Jerks (115/75), Round 3 - 9 Clean and Jerks (135/95))

POST: 120 Mini-band Steps ( 30 each direction)

Donna RahnComment