Reminder: “naught or nice” workout tomorrow at 9:00am!
If you can’t make it, please bring an unwrapped toy anyways and do the workout today!!
Mobilize, then:
2 sets:
10 cal bike
5 strict pull-ups
15 kB swings
A.) every :90 sec for 9 (alt) (3 sets each)
1) 1 legless rope climb
2) 2 regular rope climbs
*scale as needed
B.) 4×3 back squat @ 80-85%
Option 1 workout (if doing NoN tomorrow)
12 EMOM (alt)
1) 18/12 cal row
2) 15/10 cal bike
*rest 3 minutes, then:
5 EMOM
10 wall-balls + 5 power cleans (135/95)
Or option 2 “Naughty or Nice”
For time:
15 thrusters
30 dubs
15 power snatch
30 dubs
12 thrusters
30 dubs
12 power snatch
30 dubs
9 thrusters
30 dubs
9 power snatch
30 dubs
* rx= 95/65