Monday December 14th

13
Dec

Monday December 14th

AMRAP 6 Minutes
200m Run
10 Step Ups 20/16”
5 Ring Rows
Then :60 Deadhang from Pull Up Bar
20 Squat Jumps

Strength
Push Jerk 2×15
First set is a warm up, second set should be near 15RM. May build between the two sets
Don’t know your 15rm you are about to find out. This is going to burn a little bit.

Wod
Ra’s al Drool
Every Minute for 9 Minutes, rotating movements each minute
1) 10 DB Box Step Overs 24/20″ 50s/35s
2) 15 DB Facing Burpees
3) Max Pull Ups – Strict is RX, do banded strict to scale or ring rows. No kipping today
9 total rounds, 3 rounds each.
*scale by weight and reps and banded or jumping pull ups. You want to finish the work within the minute
Score is pull ups




Extra work
3×12 Dumbbell GFYs 50’s/35s
A GFY is 2 lunges + 1 Squat
Yes that’s what it means.