21 Dec WOD- Thursday, Dec 22
Skill:
-
Bar MU Practice
Lv1: Kip pull-ups
Lv2: C2B
then,
EMOM 5
3 Pull-Up + 2 C2B + 1 BMU
Scale: 3-5 reps of hardest pull-up/Bar MU progression
Strength:
-
Deadlift Wendler wk 1
All % are based of 90% of 1RM
65% x 5
75% x 5
85% x Max reps
WOD:
-
10-1 Jumping Lunges (each leg)
1-10 Clapping Push-ups
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.
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