Monday, December 20th, 2021
General Warm-Up
Double Under Practice- 2 minutes
Then 3 minutes AMRAP
8 MB Deadlifts
8 MB Thrusters
8 Up Downs
Then
Single Leg RDL
3 x 10 ES
Then 3 minutes AMRAP
8 MB Deadlifts
8 MB Thrusters
8 Up Downs
Then
Single Leg RDL
3 x 10 ES
Strength
Deadlifts
7-5-3-5-3-3-5-7
Rolling Clock of 2:30
7-5-3-5-3-3-5-7
Rolling Clock of 2:30
WOD
Workout Format
Smooth Criminal
AMRAP 15
30 Double Unders
15 Wallballs (20/14)
9 Deadlifts (245/165)
AMRAP 15
30 Double Unders
15 Wallballs (20/14)
9 Deadlifts (245/165)