Strength
Bench Press – 4×8 @ 75-77%
Conditioning
15 Min AMRAP
4 Hang Power Cleans 145/100#
8 Overhead Lunges 145/100#
12 T2B
40 Double Unders
WOD Notes: TD = 5-8 rounds. Weight should be about 50% of HPC or OHS. You should be able to link the 4 HPC & 8 OH Lunges without dropping the bar for most of the rounds. You may scale OH lunges to front rack lunges if OH mobility is limited. T2B scale = 8 cal ski, DU scale = 80 singles.
12 Days of Christmas Challenge – Day 9
Max Freestanding Handstand Hold
—Time starts when you kick up & ends when your feet touch the ground. You may walk around or stay in place. You may scale this by using the wall. Winner gets their choice of Rx Bar, FitAid, Fuel For Fire
***Congrats to Dan J & Colby for getting 13 & 11 MU yesterday!
