Wednesday, January 20, 2021


A. EMOM 12 min

min 1: Overhead squats x 12 115,75

min 2: AMRAP MU in 45 sec

min 3: 20 ring mountain climbers

B. For time

10 wall walks

30 pull-ups

50 goblet front squats 70,53

30 toe to bar

10 wall walks

Masters 7:15

A. Take 12 min to complete 3 sets of the following:

A1. DB Renegade row x 8-10/arm

A2. DB bench press x 10

A3. Goblet squats @ 30X1 x 10

B. Three 3-min AMRAPs

3-min AMRAP

15 no pushup burpees

15 KB/DB deadlifts

Row cal in remaining time

Rest 2 min

3-min AMRAP

50 single unders

10 SA DB OH walking lunges (5/arm)

AB cal in remaining time

Rest 2 min

3-min AMRAP

15 box step overs

10 hanging/sitting knee raises

Row or AB cal in remaining time

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