Monday- Muscle Sandwich

Warm Up

AMRAP 6

5 wallball shots
10 Sit ups
200m run

Strength

Squat

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

EMOM, starting at the 60 second mark, complete 5 Burpees.

Rec

AMRAP 12
10 Wallball shots 6/10
10 Deadlifts 65/95

Rx:

50 Wall Balls 14/20

25 Deadlift 135/225

50 Wall Balls 14/20

Rx+:

50 Wall Balls 14/20

25 Deadlift 165/245

50 Wall Balls 14/20

Extra

Gymnastics Benchmark

1. Max rep unbroken Muscle ups with a vest, 20/14

2.  Max rep unbroken Muscle ups

VOD

Before the mountains were born, before you gave birth to the earth and the world, from beginning to end, you are God. For you, a thousand years are as a passing day, as brief as a few night hours.

– Psalm 90:2,4 NLT