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