December 29 2020

Warm Up:

3x

10 Superman

10 VUps

10 Arm Circles

WOD:

Amrap 3 Min

3 Deadlifts (80%ish)

6 DB Hang Snatches or KB/Plate Swings

Amrap 6 min

6 Deadlifts (70%ish)

12 DB Hang Snatches or KB/Plate Swings

Amrap 9 Min

9 Deadlifts (60%ish)

18 DB Hang Snatches or KB/Plate Swings

First 3 minutes should be heaviest weight, Last 9 minutes should be lightest weight For DL. Keep Rest the same weight.

Minimal Weight Crew/BackPack Crew

Amrap 3 Min

3 DB/KB/Plate/MB/BackPack Deadlifts

6 DB Hang Snatches or KB/Plate Swings

Amrap 6 min

6 DB/KB/Plate/MB/BackPack Deadlifts

12 DB Hang Snatches or KB/Plate Swings

Amrap 9 Min

9 DB/KB/Plate/MB/BackPack Deadlifts

18 DB Hang Snatches or KB/Plate Swings

Use heavier KB/DB/Plate for the Deads

Body Weight/BackPack Crew

Amrap 3 Min

3 BackPack Deadlifts

6 Burpees Or Box Jumps

Amrap 6 min

6 BackPack Deadlifts

12 Burpees Or Box jumps

Amrap 9 Min

9 Back Pack Deadlifts

18 Burpees or Box Jumps