Month: December 2019

Wednesday-December 4, 2019

“Two Face” 9:00 AMRAP Of: -18 power snatch -3 legless rope climbs -12 overhead squats -2 legless rope climbs -6 squat snatch -1 legless rope climb Competition: -As written -115/80 Performance: -95/65 -Standard rope climbs Fitness: -65/45 -Standard rope climbs or 6-4-2 or pull-up rope climbs. -12-9-6 ring rows

Tuesday-December 3, 2019

“Joker” 15:00 AMRAP Of: -10/7 calorie row -10 handstand push-ups -10 toes to bar -10/7 calorie row *Option to bike 7/5 calories. Competition: -Strict or kipping HSPU Performance: -Strict HSPU at 5″ or less. Fitness: -Pike HSPU as needed or push-ups -Toes to nose/Knees to chest/Knee raises

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