Thursday, December 26th

 In Workout of the Day

Main – WOD

Weighted Dip

20 minutes to work up to 3-RM weighted ring or box dip.

If you cannot perform a weighted dip then use this time to work on progressions.

Balling Your Thighs Out (AMRAP – Rounds and Reps)

9 Minute AMRAP:

5 power cleans and jerks
10 wall ball clean + wall ball shot
15 Toes to Bar
Rx =

Rx+ =

Wall ball clean + shot = 1 rep (ball touches the ground after every rep)

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