Dec 14, 20221 min read

12/15/22

Warm up

5 inch worm push ups

10 cal bike

15 sec dead hang

20 sit ups

25 second active hang

30 second handstand hold

Grinder

AMRAP30

3 handstand push ups

3 chest 2 bar pull ups

3 box jump overs 24/20

9/7 cal bike

Strength

Strict press-Heavy 6

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...

3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout