Deload week is almost complete. This is the final two days of giving our bodies and minds some time to recover, enjoy it. The hardest part is staying the course for the last two days.
“Accept both compliments and criticism, it takes both sun and rain for a flower to grow.”
Primer:
EMOM 12:
Min 1: 30 Double Unders or Single Unders
Min 2: 15 V Ups
Min 3: 8 DB High Pulls + 8 DB Strict Press
Min 4: 5 Scap Retrations + 3 Strict Pull Ups + 5 Kip Swings
A. Rope A Dope – Teams of 3
AMRAP 25
90/60 Cal Bike
60 Alternating Dumbbell Snatches @ 70/50
300 Double Unders
60 Strict Pull Ups
Scaled:
90/60 Scaled Bike
60 Alternating Dumbbell Snatches @ 50/35 or 35/20
300 Single Unders
60 Ring Rows
Team of 2:
60/40 Cal Bike | 40 Alternating DB Snatches@ 50/35 | 200 Double Unders | 40 Strict Pull Ups
Bonus: ROMWOD