December 20 2020

Warm Up:

3x

10 Superman

10 Push Ups

10 Hollow Rocks

WOD:

15 Min AMRAP

10,9,8,7,6,5,4,3,2,1

Barbell Crew

Hang Clean

Ring Dips/Bench or Box Dips

L1 - 115/75, L2 155/105, L3 - 185/125

Remaining Time of 15 Minutes = Max Burpees

Minimal Weight Crew

DB/KB/MB Hang Clean Use one or two DBs/KBs

Ring Dips/Bench or box Dips

**If you are using two, go a little lighter. If you are using one. Split the reps each round.

Remaining Time of 15 Minutes = Max Burpees

Body Weight Crew

Back Pack Hang Cleans

Ring Dips/Bench or Box dips

Remaining Time of 15 Minutes = Max Burpees