Friday – 12/20/2019

The Workout for Friday is:

STRENGTH
Every 2 minutes, for 10 minutes
-Sumo Deadlift x 8 reps
Work up to challenging set of

METCON
3 Rounds for Time
-15/12 Cal Row (Rx+ 20/15 Cals)
-15 Wall Balls (20/14)(Rx+ 20 reps @ 30/20)
-15 Pull-Ups (Rx+ 20 C2B Pull-Ups)
-15 Overhead Squats (75/55)(Rx+ 20 reps @ 95/65)
-15 Bar Facing Burpees (Rx+ 20 reps)
Rest 2:00 between Rounds
Time Cap = 20 minutes

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
-10 Russian KB Swings (124/80)

[Applied Strength]
EMOM x 15
-1 Snatch
*Work between 80-90%

[Gymnastics]
AMRAP x 10
-5 Strict Pull-Ups
-5 Strict Ring Dips

[Engine Builder]
~Aerobic Threshold~
Running Option
For Time
-4800m Air Runner @ 80-85% effort

Rowing Option
3 Rounds for Distances
-6 Minutes of Rowing @80-85% effort
-6 Minutes of Rowing @ 85-90% effort
-Rest 3 minutes
*This is a basic flux piece… start conservative for the first 6 minutes and try to bump up the pace and hold on for the final 6 minutes.