Friday 12/14

WARM UP

5:00 tripedal movement

3 rounds:
10 deadlifts
10 meter broad jump

SKILL

FOLSOM:
Team pipe flips
ROCKLIN:
Partner deadlift
SACRAMENTO:
Team tire flips

WORKOUT OF THE DAY

“14.3”

8:00 AMRAP:
10 deadlift
15 box jump
15 deadlift
15 box jump
20 deadlift
15 box jump
25 deadlift
15 box jump
30 deadlift
15 box jump
35 deadlift
15 box jump

*Stepping up and/or down is allowed on the box jumps.

RX: (135/95) (185/125) (225/155) (275/185) (315/205) (365/225)
55+: (95/65) (115/75) (135/95) (185/125) (225/155) (275/185)

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

For time:
50 jumping pull ups
50 abmat situps
50 kb swings
50 meter bear crawl
50 kb swings
50 abmat situps
50 jumping pull ups