Monday 6.24.19

A) AMRAP 13

13 Deadlifts (155#/105#)
13 Box Jumps (24"/20")
13 Pull Ups

B) Write Down 3 Things That You Are Grateful For That Happened Today

Above and Beyond

Cool Down

Short Version ROMWOD

Strength

5 Sets

5 Bench Press
10 Bent Over Dumbbell Row

5x6 Back Squat @ 70%

Endurance

>RUN<

4 Rounds

1 Minute Out
1 Minute Back
Rest 30 Seconds Between Sets

REST 3 Minutes

3 Rounds

2 Minute Out
2 Minute Back
Rest 30 Seconds Between Sets

REST 3 Minutes

2 Rounds

4 Minute Out
4 Minute Back
Rest 30 Seconds Between Sets

*Goals are to maintain same pace throughout entire workout and to make it back to the start each time, without speeding up or slowing down

Gymnastics

Accumulate 4 Minutes in a Handstand Hold Against the Wall in Under 12 Minutes

*For every 10 seconds you are over do 10 push ups
*Beat last weeks time

Chelsea JungComment