Tuesday 12192023

Warmup

Strength

Back squats

4x 6 reps 68%

WOD

RX

AMRAP 14:

60-calorie row

50 toes-to-bars

40 wall-ball shots (14/20 lb)(9/10 ft)

30 cleans (95/135 lb)

20 ring muscle-ups

level 2

AMRAP 14:

60-calorie row

50 hanging knee raises

40 wall-ball shots (10/14 lb) (9/10 ft)

30 cleans (65/95 lb)

20 chin-over-bar pull-ups

Level 3

AMRAP 14:

60 strokes on the rower

50 sit-ups

40 wall-ball shots (6/10 lb) (9/10 ft)

30 cleans (35/45 lb)

20 push-ups