7
Jun
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