Tuesday, December 31, 2024

PRE: Movement Standards

WOD: "Code 2 Off Duty" Four AMRAPs in 40 minutes:

AMRAP 12:

-4 Deadlifts (315/225)

-8 Bar Over Burpees

-16 Handstand Push-Ups

*Rest 1 minute

AMRAP 10:

-3 Front Squats (225/155)

-6 Push-Ups

-9 Wall Balls (20/14)

*Rest 1 minute

AMRAP 8:

-9 Air Squats

-6 Power Cleans (135/95)

-3 Shoulder-to-Overheads

*Rest 1 minute

AMRAP 6:

-15 Thrusters (95/65)

-15 Pull-Ups

POST: Mobility