Tuesday, December 1, 2020
A. Take 12 min to complete 3 sets:
A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg
A2. SA DB/KB bent over row @ 30X1 x 10/arm
A3. Ring FLR x 45-60sec
B. AMRAP 8 min
3-6-9-12-15-18.....continue adding 3 reps each set until time expires
Hang power snatch 75,55
Box jump 30,24
Front squats 75,55
Extra credit:
Row 250m or AB 15/12 cal with 1 min rest x 4-6 sets; all sets at sustained pace