BLACK HILLS SPRUCE
10 Min AMRAP (Team of 2)
250m Run
25 GHD Sit Up
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
109 Double Under (Together)
2 Rope Climbs
10 Burpee Box Over (24in)
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
1 Round of “DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overheads (155/105)
“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...
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