Saturday Desember 27th

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Deficit Deadlift
4 sets x 5 reps @ 78%
Stand on a 10 kg Plate (3-4 cm)
Rest 2-3 min

WOD:

Teams of 3 Workout:
30 min Amrap:
1, Max Cal Row
2, Amrap:
16 Wall Ball 9/6 kg (20/14 lbs)
12 Pull Ups
8 SA DB Devil Press 1*22.5/15 kg (50/35 lbs)

* 2 scores: 1 Total Cal Row, Total Rounds

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