GIRLS GONE WILD
On the 0:00... Part #1 -
“Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Part #2 -
“Diane"
21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the 8:00... Part #3 -
"Amanda"
9-7-5: Ring Muscle-Ups Squat Snatches (135/95)
If we reach a time cap, add 1 sec for any rep not completed
STRENGTH
Split Jerk
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...