WOD – Mon, Dec 15

STRENGTH
Deadlift (3×8, build

GOALS + GUIDANCE: Start your first working set of deads at 75% and build for the remaining two sets. Record your weights)

INTERVALS
“Baddies” (AMRAP – Rounds and Reps)

AMRAP 15
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute

MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-ups or leg lifts

GOALS + GUIDANCE: Complete the bike in :60 or less and the toes to bar in 10/5 reps or 6/5/4 (:30-:45) and then rest for 1 minute. Try to stay consistent from round to round. Target 5+ rounds.