Friday Jan 03, 2020
Up We Go
Competition Class
Strength
FORGING IRON
30min AMRAP
30 Cal Bike
20 Sand Bag Squats
10 DBall Over the Shoulder 150/100
10 GHD Sit-ups
10min EMOM
odds: 1 Rope Climb
evens: 40sec ME Row (cals)
15min AMRAP
5 Hang Power Cleans
5 Front Squats
5 STOH
15 Pull-ups
15 Burpees
Rx = 115/95
Rx+ = 155/105
*1 Rope Climb each round (anytime)
