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Friday, January 13, 2023


A. EMOM 12 minutes 

     min 1: 12-14 GHD sit-ups or 15-20 ab mat sit-ups 

    min 2: Row 12/9 cals 

    min 3: Max UB pull-ups or Max ring rows in 30 seconds (Cap @ 15 reps) 

B. 10 minute AMRAP 

    1-2-3-4-5... 

    Wall walks 

    3-6-9-12-15... 

    Hang Power Snatches @ 95#/65# 

   10-20-30-40-50...

Double unders or single unders


Masters

A. 12 min EMOM

     min 1: 8 cal EB

     min 2: 12-15 DB bench press

     min 3: 6-8/leg SA DB overhead walking lunges

B. 4 rounds for time

     3 wall walks

     9 barbell sumo deadlift highpulls

     12 cal row

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