Saturday Desember 6th

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

A, Split Jerk:
EMOM 10 min:
1 Push Jerk
1 Paused Split Jerk

Weight 60%
Pause= Pasue 1 Sec in catch

B, 2 sets*3 Jerk DIp 115% of 1 RM Jerk

WOD:

Partner Amrap 30 min:
2-4-6-8 reps of…
Wall Balls 9/6 kg (20/14 lbs)
Cal Row
Toes to Bar

Post WOD:

3 Rounds
12-15 Barbell Biceps Curl
12-15 Barbell Skull Crushers
12-15 DB Chest Flyes

Rest as needed between rounds and movements