WEDNESDAY DECEMBER 29, 2021

SAM JAM:

[Time Cap: 30 Minutes]
5 Rounds:
30/24 Calorie Row(preferred) or 30/24 cal ski or 25/20 cal bike
1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (135/95)
Round 2: (115/85)
Round 3: (105/75)
Round 4: (95/65)
Round 5: (75/55)

*Score = Time it takes to complete the workout

1 Round of β€œDT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

T1: Modify as needed
T2: As written
T3: Row and
Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

EXTRA:

9-7-5-3-1
Ring Muscle Up
30 Unbroken American KB swings 70/53

or skip it and do bicep curls and shrugs…

4 sets of 10-15 reps preacher curls
4 sets of 15-25 KB Shrugs

Tuesday, December 28th, 2021 at 8:00 pm / WODS