WOD: 12/20/19

HOLIDAY SCHEDULE: Next week we will be closed for the afternoon classes on Christmas Eve, and closed all day on Christmas Day.  We will follow the same pattern for New Years Eve and New Years Day.  

Skill/Stability/Strength
1) Chin-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups)
– Scaling: Partner Assisted Pull-ups or Ring Rows
– Rest 60-90s between sets.

2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging ”work sets”

Conditioning
AMRAP 9:
12 Hang Power Cleans (135, 95)
9 Push Press (135, 95)
6 C2B Pull-ups

Extra Credit
1) Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline benchRx+ Extra Training
2) Rx+ extra training, to be done 2:00 after 1st AMRAP:
AMRAP 9:
12 Hang Power Snatch (115, 75)
9 Overhead Squats (115, 75)
6 Bar Muscle-ups

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