Wednesday, December 2, 2020


A. EMOM 12 min

min 1: dbl DB overhead carry x 30m 50/h, 35/h

min 2: hip extensions x 12; May add weight

min 3: ring pull-ups x 5-7

B. For time

21-15-9

Deadlifts 225,155

Chest to bar pull-ups

After each set perform 5 wall walks

Masters 7:15am

A. From rack: 5 push press x 4 sets, build if form is good

B. Jack

9 min AMRAP

9 sit ups

9 deadlifts

9 ring rows

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