Back Squat: 1×20
Pull Ups (strict): 3xME
If your max effort pull ups exceeds 12, add weight.
Planks: 3×60 seconds
7 RFT:
3 deadlift (315/233)
7 HSPU
9 Box Jump Overs (24/20)
Strength
STRENGTH – SUNDAY, JANUARY 5
Overhead Squat: 3-3-3-3-3
Behind-the-Neck Push Press: 3-3-3-3-3
Weighted Pull-Ups: 3-3-3-3-3
25 min amrap:
20/16 Calorie Bike
10 Unbroken Front Squats (155/118)
20 Slam Balls (40/30)
30 Dumbbell Snatches
Today’s metcon is a LSD workout – slow long distance. The individual segments are easy enough on their own, but given the duration of the workout (25 minutes) it is important to pick a cadence that you can maintain the entire workout. One goal to try today – try to get more rounds in the second half of the workout than the first.
