161206 ~ Push, Pull, 1:1 Work To Rest!

A little bit of a different kind of work day today.....some accessories combined with a 20 min conditioning piece!  Conseistient or better is today's goal....keep your eye on the prize....The Open is Coming!


Push & Pull!

EMOM x 20 Min


a.2 Strict Pull Ups

4 Chest to Bar Pull Ups

6 Pull Ups

b. 45s ME DB Box Step Ups (AHAP)

c. 4 x Turf Length Sled Push Sprint (135/95#)


d. 2 Strict Press (80-85%)

4 Push Press

6 Push Jerks

8 Ring Dips



10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds DB Thrusters (50/35#)

 Rest 30 seconds

Cash Out:

2 Rounds

15 Strict Ring Rows

15 Floor Wipers

 5 Candle Sticks

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