Tuesday, Dec. 18, 2018

Kaika with a 425 back squat! We had over 30 back squat PR’s today! Awesome job to everyone who went for a 1 RM today. 

121818 WOD

A. Warm-up: Coach’s choice

In Teams of Two Perform:

10 Minute AMRAP

100 Calorie Row

60 DB Snatches @50/35

40 Box Jump Overs @24/20

20 Ring Muscle-Ups  (sub 1 strict pull-up + 1 strict dip)

Rest 3 Minutes

10 Minute AMRAP

20 Ring Muscle-Ups

40 Box Jump Overs @24/20

60 DB Snatches @50/35

100 Calorie Row

*One partner working at a time, split reps evenly in any manner.*

Accessory/Cash-Out:

Every 1:30 for 6:00 (2 Sets each)

#1) Front Plank x1:00

#2) Max Effort V-Ups x1:00

>>Modifications will be given