12 December 2021

RX

Strength/Skill

Accesssory Strength Work

30s ring rows/ DB row
30s rest
30s seated DB press
60s rest

5 rounds

Workout

WOD
3mins on / 2 min off
4 rounds

350/300m row
10 Power Snatch

Rx 40kg/30kg

METCON

Workout

Cardio Machine Intervals

@0:00 and every 3:00 complete:

8 Wall Balls
8 Down Ups
8 Hollow Rocks

TC 27 mins

SURVIVOR

Workout

In team of 4
800m run (2 partner run together)

Then AMRAP 22 min

Team of 2 (Synchro)
5 Devil Press
5 DB Clusters
5 DB Deadlifts

*Only 2 People Working