Wednesday 12-12-18 C

Wednesday, December 12, 2018

Warm Up

Banded Pec Stretch x 30 Sec/Side

Banded Triceps Pull Downs x 12

Calf Stretch On Rig x 30 Sec/Side

Rig Assisted Side To Side Cossack Squats x 12

Moon The Skys x 10

+

10 Min AMRAP@Warm Up

- DB's Under or Behind Rig

10 DB Goblet Squats @Light

7/Side Half Kneeling DB Press @Light

20 Sec Bent Knee Hollow Hold

6/Side DB Cross Body Deadlift @Light

 

A: 10 Min EMOM
25' Farmers Carry + 5 KB Push Ups + 5 Strict Hanging Knee Raise

B: 8 Min EMOM
Min 1: 15 Wall Balls @20/14, Remaining Time Max Cal Row
Min 2: Rest

+ No Rest, Into

C: 8 Min EMOM
Min 1: 15 KB Russian Swings @53/35, Remaining Time Burpee Box Jumps @20/16
Min 2: Rest

 

Score: Total number of cals and burpee box jumps completed

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