WORKOUT OF THE DAY, DECEMBER 18TH 2019

WOD:

#happy hour (15 min Cap)

3 Rounds:

12 Power Cleans (135/95)  

12 Chest to Bar Pull-ups  (Scale to Pullups)

12 Push Jerks (135/95)

12 Toes to Bar  (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

BeachFit will do:

AMRAP 15

12 KB Swings

12 Ring Rows

12 KB Pushpress

12 Ab Mat Sit Ups

CASHOUT:

#BodyArmor A

3 Giant Sets:

150ft Single Overhead Kettlebell Carry Right, 150 Single Overhead Kettlebell Carry Left  (Choose weight)  *150ft is Down, Back, Down or 3 50ft Lengths

10 Inverted Barbell Rows (Click Here for a visual of the inverted barbell row)

50 Band Pull-Aparts (Click Here for a visual of banded pull-aparts)

#BodyArmor B

3 Giant Sets:

Max Effort L-Sit (Click Here for a visual of the L-Sit) *Scale to Box L Sit with Knees tucked or Hang from pullup bar OR Hollow Body Hold.  Choose one that you can do for at least :20 seconds

7 Slow Barbell Good Mornings (approx :4 seconds down/:4 seconds up)

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