December 23, 2020

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WOD for 122320

Workout Of The Day

Metcon (Weight)

Every :90 for 8 sets

3 Push Press + 2 Split Jerks or Push Jerks — use 80% of your push press max

Accessory Work (Optional)

Metcon

aux Work:

21-15-9

Floor Press

Single DB Bent Over Row (each arm)

05.21.22 Metcon (Time) 50-40-30-20-10 Calorie Row Ab-mat Sit-Up Burpee

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint

6am – 6pm

7am – 5pm