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Workout of the day – Wednesday December 14th

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Warm up

2 rounds:

20 A-frame toe-touches

10 cal row

5 pullups

5 single DB thrusters or 5 empty BB thrusters


20 min AMRAP**:

10 chest-to-bar pullups

10 thrusters 75/55 lbs or 10 double DB thrusters 35/25 lbs

** Every 2 min, starting at 0:00, perform 40 double unders.

Then, at the 20:00 mark, choose one of the following, for time:

3,000m/2,400m row

OR 3,000m/2,400m ski

OR 1.5 miles run

OR 6,000m bike (assault or Erg)

Time cap for the second part: 15 min

Note: the double unders should take less than 30 sec every 2 min, leaving you 90s+ to work on the AMRAP.

Scale: Adjust to banded chest to bars or ring rows. Prioritize range of motion over volume. For DU practice, cap yourself at 30 sec, or perform 60 single unders