220107

Workout of the Day for Friday, January 7th, 2021:

“Virtuosity”
WallBall Standards

Overhead Squat:
3 x 3 @ 65% 1RM

12 Min AMRAP:
20 WallBall
5 Bar Muscle-Up*

*Progression:
1-for-1: Strict Pull-Up + Dip
2-for-1 Kipping Pull-Up + Push-Up / Dip
3-for-1 Ring row + Push-Up

For Time (25 Min Cap):
50 Plate G2OH
15 Burpee Box Jump Over
50 KB Goblet Squat
15 Burpee Box Jump Over
50 DB Bent Over Row
15 Burpee Box Jump Over
50 DB Thruster
15 Burpee Box Jump Over