Thursday 12/21

WARM UP

5:00 jump rope
3 rounds:
10 good mornings
10 kip swings

SKILL

Accumulate 3:00 in L sit hold
-parrallettes
-rings
*no hanging from bar

WORKOUT OF THE DAY

17:00 AMRAP:
30 bar muscle ups
60 alternating db snatch
90 meter db overhead lunge

RX: (50/35)
55+: (40/20)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

5 x 500 meter row for time
*Rest 2:00 between efforts. Score is total time.