Tuesday December 21, 2021

“Growth and gains come from periods of rest, yet “rest” has become a negative 4 letter word.” -Amelia Boone 

Warm Up: 
1 set
30 Seconds mountain climbers
10 good mornings
5 elbow instep / side
10 sumo-stance air squat

1 set
30 Seconds mountain climbers
10 good mornings
5 squat-to-stand
10 narrow-stance air squats

Skill Work:
5 sets for load:
3 deadlifts

WOD:
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)

Intermediate: 
AMRAP 10:
15 wall balls (14/10 lb) (10 ft/9 ft)
1 rope climb (10 ft)

Beginner:
AMRAP 10:
15 wall balls (10/8 lb) (10 ft/9 ft)
3 strict chin-ups

Movement scaling options: 
Wall Balls: Load
Rope Climbs: height, chin-ups, rope pulls

Alternate Workout: 
AMRAP 10:
15 wall balls (20/14 lb) (10 ft/9 ft)
5 strict chin-ups

Cool down: 
3 sets:
30 seconds reach, roll, and lift
30 banded pull-aparts