WORKOUT OF THE DAY, JANUARY 12TH 2021

WOD:

#This is the way

Partner workout:
AMRAP 4 minutes
6 unbroken Power Snatches (115/80 or Scale weight to 95/65 ) back and forth *Beachfit is 6 Plate Ground to Overhead (45/25lbs)
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (switch as desired – either a time or cal goal)
-rest 4:00-
AMRAP 4 minutes
6 unbroken Power Clean and Jerks (135/95 or Scale weight to 95/65lbs) back and forth *Beachfit is DB Clean and Jerk (3 on Right, then 3 on left 50/35lbs)
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (switch as desired)
-rest 4:00-
AMRAP 4 minutes
12 unbroken Deadlifts (225/155 or Scale weight to 185/135lbs) back and forth *Beachfit will do KB Deadlift
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (switch as desired)

CASHOUT:

#accessory

2-4 Sets
20 Plank Taps
20 Deadbugs
20 V Ups
1:00 Side plank (each side)

OPTIONAL 2nd WOD:

#pump city

5 Sets
20 Ring Dips *Scale to 15 and or Bench Dips
15/12 Calorie Ski Erg *Scale to 12/10
20 Push Ups
15/12 Calorie Ski Erg
-Rest 2:00 between sets-

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

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