חמישי 7.12.23

Conditioning:

8 Days Of Hanukkah WOD

AFAP

Buy in: : 400m Run

1 Bear Complex

2 Push Jerk

3 Squat Cleans

4 Roll Up Jump Over Bar

5 HSPU

6 Alt. Devil Press

7 T2B

8 Burpees

Cash Out: 400m Run

Perform As Pyramid:

1

2,1

3,2,1..

8,7,6...1

Rx= 50/35

Strength Superset:

4 Sets

10 Dual DB Push Press

10 Dual DB Bent Over Row

*Rest 1:00

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Endurance

Part 1

3 Rounds

100 Single Unders

400m Run

1:00 Rest

Part 2

15 min AMRAP

10-12-14-16-etc...

Goblet Squat

Toes To Bar

Burpees Over KTB