Wednesday 12-18-19

Tuesday, December 17, 2019

Strength/Skill: 
18 Min EMOM of: 

Min 1: Front Squats 4-4-3-3-2-2 @ build to 85%  
Min 2: Pendlay Rows 8-8-8 @ 115/75-135/95  
- sets 1 through 3, perform rows (3 sets) 
Min 2: Tempo Deadlifts 12-12-12 @ 115/75-135/95  
- sets 4 through 6, perform deads at smooth tempo (3 sets)    
Min 3: Double Under Skill, Side Plank Holds or Rest        
- Skip the last set of min 3 to transition  
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Rest 2 Mins     
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Teams of 2: 
12 Min AMRAP: 

30 Double Unders/45 Single Unders- Partner A   
20 Wall Balls 20/14- Partner B  
10 Calorie Row or Bike- Partner A 
- Movements alternate every other round  

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