Wednesday 12.15.21

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

5 KB Deadlift

5 KBS

5 KB Squat

5 Burpees

5 Box Steps/Jumps

Then…

BB Warmup + Power Cleans + Push Jerks

STRENGTH

Deadlift

2-2-1-1 @ 80-90-95-100%

*Base that 100% on how you feel today! Have a spotter if wanted. If you aren’t feeling it today, do 80-85-90-95%

WOD

6 RFT:

10 Clean & Jerk 95/65

8 Burpee Box Jumps

35 Double Unders

OPTIONAL POST WOD

5 x 50’

Farmer’s Carry- One arm in front rack, one arm overhead (switch at 25’)

5 x 1

Rope Climb