Thursday 12/14

WARM UP

3 rounds:
:30 dead hang hold
10 good mornings
10 step ups
10 push ups

SKILL

Pegboard technique
10:00 practice

WORKOUT OF THE DAY

22:00 AMRAP with partner:
20 rope climbs
400 meter sandbag carry
50 deadlifts
25 shoulder to overhead

RX: (225/155) (135/95)
55+: (155/105) (95/65)

*One partner working at a time.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

-hanging shrugs
-kip swings
-banded kip

WORKOUT

10 x 100 meter sled sprint

*Rest 3:00 between efforts