Skill:

Skin the cats

WOD:

For time

12-9-6-3

thrusters 30/20
burpees
pull ups

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(105%/3)x3
(110%/2)x3

Remmit käyttöön.
Jokainen joka tekee laittaa mulle videon yhdestä sarjasta! -rs

Tempaus riipusta

2 RM

"Beastmode Weigh-down" will be rescheduled for January 21st at 9am. We will meet in the community room. For the most accurate results, do not workout before body fat analysis/weigh-in.

PLEASE LOOK AT THE SCHEDULE FOR NEXT WEEK. THERE ARE SEVERAL CLASS CHANGES!!!!

Warm Up

Yoga

Five rounds for time of:
- 50 Double unders.
- 35 Knees to elbows.
- 18m Overhead walk 60/40 kgs.

5 RFT of:
- 30 DU.
- 20 push-ups.
- 10 pull-ups.

** Time cap: 10 min.

EMOM 10 min, alternating minutes
For Quality

5-10 Ring dips
5-10 Pull-ups

AMRAP 20 min:
- 25 Toes to bar.
- 25 Sit-ups.
- 25 push up + wall ball (9/6 kgs).
- 30 sec plank hold.
- 25 overhead step ups (medball 9/6 kgs).

A.M.R.A.P. 20'
► 400 m Run
► Max Pull Ups