Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am
Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am
Warm-up
3 Rounds
100 Singles
10 Push-up
20 Walking Lunges
30 Flutter Kicks 1/2
Then..,
EMOM x 4min.
15 Wall Balls 20/14 Rx+20r
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
15 Wall Balls 20/14
EMOM x 4min.
8 Bench Press 135/75
Rest 4min.
ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60% on part 1 and 80% on part 2.
EMOM x 4min.
:35 Max Cal. Row/Bike/Run/Ski (12/9)
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
:35 Max Cal.
EMOM x 4min.
5 Bench Press 185/100
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