Saturday December 18, 2021

“When there is no light at the end of the tunnel, all you can see is the tunnel. All you have to do is keep marching forward.” -Anonymous

Warm Up: 
2 Minute Clock
AMRAP 2
5 Double Knee Tucks in the Plank
10 Jumping Jacks

Skill Work:
5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
Rest 1 Minute between efforts

Specific Warm-Up: 
3 Sets
3-5 Strict Pull-ups
3-5 Strict Dips

3 Sets
1 Weighted Pull-up
1 Weighted Ring Dip

WOD:
For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Intermediate: 
Same as RX

Beginner:
For Load:
Strict Pull-ups
5-5-5-5-5-5
Strict Dips
5-5-5-5-5-5

Movement scaling options: 
Pull-Up: Load, Bands, Negatives, Ring Rows
Ring Dip: Load, Bands, Negatives, Box Dips, Push-ups

Alternate Workout: 
AMRAP 15:
10 Alternating DB Renegade Rows
10 Box Dips

Cool down: 
3 Sets
20 A-T-Y Drills
20 Scap Push-ups