12-10-2021

FITNESS

STRENGTH
3 Rounds
8 chin ups ( 2” pause at the top 2” negative)
10 strict t2rings
12 strict ring dips
3 wall walk ( 2” pause at the top )

WOD
Emom 25′
1.15 cal row
2.10 weighted lunges + 8 push press(2×22,5/2×12.5kg)
3. 12/9 cal ski
4. 25 wallballs
5. rest

BURNOUT

AMRAP 9
3,6,9,12,15,18,21
Box jump over
hand release push ups
weighted sit ups

REST 1

AMRAP 9
3,6,9,12,15,18,21
Calories bike,ski,runner
push ups
wall balls

REST 1

AMRAP 9
40 mountain climbers
30 swings
20 leg raises