Friday
open gym only
7am-11:30am
12/26
4 rounds for time
20 Wall ball 20#/14#
Run 200m
20 alternating DB snatches @ 50#/35#
75 Double unders or 100 single unders
Essentials
EMOM 25 minutes
min 1- Row 10/8 cals
min 2- 8 lunges + 8 push-ups
min 3- Bike erg 10/8 cals or ski erg 9/7 cals
min 4- 12 kbs + 12 ab-mat sit-ups
min 5- rest
*HARD cap 45 seconds for all minutes
+
Extra Credit
12 DB overhead tricep extensions
30 banded bicep curls
x3 sets