December 9, 2019

December 9, 2019

complete one of the following cardio choices :

- 500 meter row 

- 1000 meter bike erg or 20 calorie AB

- 2 minute shuttle run

-into-

Lat band stretch 1min/side

Forearm smash 1min/side

+

3 rds

6 arch to hollow rolls/side

8 single arm KB shrugs @ 20x1 per arm

10 KBS


Power Clean - 10 minutes to find 1 rep max


8 Minutes max clean reps at 80%

Record weight used in comment box.


Max Effort Wall Sit

-must be at parallel
-hands must remain on head

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