Friday December 22nd

Strength: Work up to a heavy 3RM TNG deadlift (10 min time cap),

drop to 85-90% of that weight and complete a 8 min EMOM x 3 reps

WOD: “Last Stand”
AMRAP 8 – 100m Run
15 Pushups
20 OH lunge (10R/10L)
RX 45/35, L2 35/25, L1 25/15

Notes: 2 Part strength, 1st part is to determine weight for EMOM. Keep focus for the EMOM.

WOD is short but run will be tough after 20 lunges.

METCON

5 Rounds of 10 KB Deadlift, 10 SL KB Good AM’s.Rest 1 min btw.

WOD: AMRAP 20 – 3,6,9,12,15… of Cal Row, Pushups, Lunges