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Wednesday, December 28, 2022


4 rounds for time

25 Wall ball 20#/14#

200m run

15 Toes to bar

10 Deadlifts @ 185#/125#

5 Wall walks

25 minute time cap 

Masters

A. Complete 4 sets:

A1. DB floor chest press @ 20X1 x 10-12; keep controlled tempo

A2. Pendlay row @ 20X1 x 8-10

A3. Goblet split squat x 6-8/leg

B. 10 min AMRAP

6 ring rows or jumping pull-ups

10 wall ball

6 box step/jump overs

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