Tuesday, December 12, 2017

EMOM 15
3 Thruster @ 65% Last week 1RM
6 Burpees (Scale # up or down if needed. Aim to finish ~:30-:40 mark)

If you didn't do 1RM Thruster last week, do that instead of EMOM

Rest ~5 mins

EMOM 10
10 Alt Pistols
1 Pullup (Scale to toes-on-box)

** Each minute, decrease Pistols by 1 and increase Pullups by 1

Rest 5 mins

3 Rounds (10 min cap):
10 Lightweight Thrusters or 3 Heavy Thrusters
10 Slamballs
10 Slamball OH Lunges

Optional Cashout:
5 min GOAT mobility work
5 min Kipping Practice
1 min Meditation, Mindfullness, or Whatever... Just sit there and be quiet for like... a minute.