Wednesday Jun 22

Good day for it

Warm Up

2 Sets

1 min Row or Bike

10M Bear Crawl

5/5 Dead Bugs 

Specific

2 sets

12/10 Cal row

6 BB Deadlifts

6 BB hang cleans

6 BB hang squat cleans

6 BB thrusters 

Workout

12 minute AMRAP

20/16 calorie on C2

16 BB Hang Clean 40/30 Kg

16 Burpee Over the Bar

Rest 4 minutes

12 minute AMRAP

50 double unders

16 Wall balls @ 20/14lbs

16 TTB

Score: Rounds and Reps

Scaling Options 

SC

12-minute AMRAP

16/12 calorie on C2

12 BB Hang Clean 30/25 Kg

12 Burpee Over the Bar

Rest 4 minutes

12-minute AMRAP

50 double under or DU Practice

12 Wall balls @ 20/14lbs

12 Toe to eye level

Score: Rounds and Reps

 

Extras

Dragon flags

5 x 5 

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