WOD – Tue, Dec 9

STRENGTH
Bench Press (3×8, build

GOALS + GUIDANCE: Start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining two sets)

CONDITIONING
“Rahoi” (Time)

AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

MCx; 24″, 115/75
MAx: 20″, 75/55
MVx: step up 24/20, 55/35, 6 regular burpees

GOALS + GUIDANCE: For 12 minutes cycle through a moderate pace on the box jumps, completing them in around :40-:45. For the thrusters, choose a weight you can do for six rep unbroken, reps four through six should feel challenging. Pace the bar facing burpees so you do not have to pause anywhere during the allotted time. Target 5+ rounds.