Have a wonderful Christmas Day
GYM CLOSED
Christmas Eve the gym will be closed, have a Merry Christmas
LIFTING
20 min EMOM
Hang Power Snatch + Overhead Squat, pick load
Post weight in comments.
AMRAP
15 min AMRAP
20 Back Extension
20 Sit Ups
25/20 Cal Bike
post rounds and extras in comments.
21-15-9
Buy in 500m Row
21-15-9
Press Up
Power Clean 50/35kg
Cash out 500m Row
Post time in comments.
3 ROUNDS
3 rounds
6 Pull-ups
9 Press Ups
12 Squat Cleans 42.5/30kg
15 Box Step-ups 20/12 in
Post time in comments.
PARTNER CHIPPER
For time:
50 KB Swings 24/16kg
35 Sit-ups
30 Burpees
25 Box Jumps, 24/20 in
20 Dumbbell Push Press 15/10kg
15 Rev Dumbbell Lunge 15/10kg
50 KB Swings 24/16kg
15 Rev Dumbbell Lunge 15/10kg
50 KB Swings 24/16kg
15 Dumbbell Lunge 15/10kg
20 Dumbbell Push Press 15/10kg
25 Box Jumps, 24/20 in
30 Burpees
35 Sit-ups
50 Kb Swings
Post time in comments.