Tuesday Dec 27, 2016
Lots of Work
Competition Class
Strength
10min EMOM
10min EMOM
odds: 5 Deadlifts (not tng)
evens: 5 Strict HSPU (def if poss)
3min AMRAP
75 Double Unders
AMRAP Wall Balls 20/14 with remaining time
rest 1min
3min AMRAP
75 Double Unders
AMRAP Burpee Box Jump Overs 24/20 with remaining time
Rest 1min
3min AMRAP
75 Double Unders
AMRAP OH Lunges 45/35 plate with remaining time
SKILLS & DRILLS
E3M15M
20/15 Cal Row
10 HSPU
15 C2B Pull-ups
Tabata
Assault Bike (reverse tabata)
rest 1min
Shuttle Sprints 10m with touch
rest 1min
Thrusters 95/65
rest 1min
Burpees to 6" target
rest 1min
Box Jump Overs 24/20 (turn and face box each rep)
