01042020

3
Jan

01042020

Warm-up
3 Rounds
Row 20sec Max Effort for calories
10 PVC Pass Throughs
10 PVC OH Squats
10 Push-ups
then,
60 sec Dead Hang from Rig

Strength
Push & Pull
Bench Press + Strict Pull-ups or Ring Rows
4 Supersets
5 Bench Press
10 Strict Pull-ups
*Work up to a starting weight on the Bench Press before beginning the supersets.

Met-Con
Teams of 3: (27′ Running Clock)
From 00:00 – 14:00: 14′ AMRAP
One Person Rowing at all Times
Other 2 partners work through:
30 Burpee Box Jump Overs (24/20″)
40 Single Arm DB Hang Clean & Jerk (50/35#)
6 Rope Climbs or 12 Bar MU’s
*Score is total calories rowed + reps

From 14:00 – 27:00: 13′ AMRAP
120/90 Hand Release Push-ups
90 T2B
120/90 Cal Bike or Ski