Monday 01092023

STRENGTH

2 alternating sets of:

-3 weighted strict pull-ups

build to a heavy 3

-3 OH SQUATS

BUILD TO 3 reps @80%

WOD

AMRAP 8 minutes

16 Front-Racked Barbell

Lunge @ 95/65 lbs

12 Pull-Ups

Row 20/15 calories

*Masters/scaled 55+ = 75/55lbs

--immediately into next

AMRAP 8 minutes:

20 Wall Ball Shots @ 20/24 lbs

12 Chest-to-Bar Pull-Ups

Row 20/15 calories

*Masters/ scaled 55+ = 75/55lbs, 14/10lb Wall Balls to 10/9'

*Extra Credit strict HSPU Training:

5-6 Rounds:

AMRAP (-2) Strict HSPU

*10 rep cap per round

-- rest exactly 60 seconds between sets --