Wednesday 12.23.20

GROUP PREP

3 min bike

2 Rounds:

30 Secs Jump Rope

10 KB DL

10 Russian KB Swings

10 American KB Swings

Then..

Barbell Warmup + Power Cleans

STRENGTH

Deadlift

5-3-1-3-5 @ 70-80-90-80-70%

Straight Arm Banded Pulldowns

3×15

Banded Pullaparts

3×15

WOD

Buy In 50 Double Unders

10 Cal Bike

10 Power Clean 135/95

15 Cal Bike

10 Power Clean 155/105

20 Cal Bike

10 Power Clean 185/125

Buy Out 50 DUs

*Rx+ 155/105, 185/125, 205/145

*Fit 75/55, 95/65, 105/70

MOBILITY

Banded Shoulder

Banded Hamstring

OPTIONAL POST WOD

AMRAP 2 min

Rope Climbs