Friday, January 27, 2023
A. Take 12 min to complete 3 sets of the following
A1. 16 alternating DB bench press
A2. Max ring or banded strict pull-ups in 30 seconds
A3. Weighted plank on elbows 45-60 seconds
B. 9 min AMRAP
2 wall walks
8 hang power cleans 135/95
16 AB Mat sit-ups
Masters
A. Complete 3 sets of the following:
A1. DB bent over torso row @ 30X1 x 8-10/arm
A2. Dual DB OH carry x 50m
A3. 16 dual DB by side reverse lunges
B. For time
18-15-12-9-6
Push-ups
Ring rows or jumping pull-ups
Row 200m between each set