7 Jan 19

Metcon (AMRAP – Reps)
EMOM12

1. :30 of DU work
2. :30 ABSUs

If you have goodish DUs…complete Annie instead

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12 min time cap
Metcon (AMRAP – Reps)
EMOM12

1. Box Jumps (24,20)
2. Push Ups*

If you can easily do 5 Push Ups, work on Ring Dips…even with a band 🙂

Metcon (AMRAP – Reps)
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:

3-6-9-12-15-18…
Thruster (65,45)
Lunges (65,45)

* Cont. where you left off on your next round…log total reps

Scaled is BW Lunges

Extra Credit
Snatch (2×3 @53%, 2×3 @65%, 5×3 @75%)
2 sec pause at knee
Deadlift (4×10 Heavier than last week!!!)
Back Extensions (3×10 w/ a plate if these are easy for you :))

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