“Be willing to get rid of the life we’ve planned, to have the life that is waiting for YOU” Back to WORK / Week 19 Day 2
1. Warm Up:10’ 21 Double Unders 12 Sumo Deadlift High Pull 9/9 SA Russ KBswing
2.Gymnastics: Strict Gymnastics A [On the 0:00] Build to a Heavy Set of 5: Strict Ring Dip Gymnastics B [On the 10:00] Ascending Ladder for 7:00: 1-2-3-4-5… Strict Pull up (1s) Ring swing
3.Met-Con:“Speed Demon” AMRAP 3’s, resting 1:00 between 200m Run, 15 Bar Facing Burpees, Max OHSquats (75/55) 200m Run, 12 Bar Facing Burpees, Max OHSquats (95/65) 200m Run, 9 Bar Facing Burpees, Max OHSquats (115/85) 200m Run, 6 Bar Facing Burpees, Max OHSquats (135/95) 4. Accessory: Every 2’ x 3 sets perform: 16 Russan Twist 20'' Plank hold
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