Wednesday 12.11.19

WORKOUT OF THE DAY - - FOR TIME: - Run 800 Meters 50 Push ups 20 KB Swings - Bike 20/15 Calories 50 Air Squats 20 KB Swings - Row 800 Meters 50 Lunges (1-2 Count) 20 KB Swings - Run 800 Meters 5o GHD

Part A. - Back Squats 2/4@50% 2/4@60% /3@70% 4/2@80% - Then, - Complete the following - 5 rounds 12 Toes to Bar 9 Burpee Box Jump overs 6 Squat Cleans @155/105 -

Wednesday 01.20.21 - Every 1:30 on the minute for 9 sets - 5 Hang Power Snatch @60% - Then, - - 15 Min AMRAP - Run 400 meters 9 Push Press @135/95 lbs 12 Pull ups 1 rope climb -