24 January – Gecko (Open 12.4)

WARM-UP

8:00 AMRAP
3 Inch Worms
5 DB Clean Deadlifts
5 DB Hang Muscle Cleans
5 DB Shoulder Press
10 Deadbugs
10 Ring Rows/DB Rows

STRENGTH

Every 2:00 (6 sets)
10 Dbl DB Cleans + 5 DB Push Jerks (moderate-heavy)

-complete each set unbroken-

WORKOUT – Gecko (Open 12.4)
Freedom (RX’d)

12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Burpee Pull Ups

OR

COOL DOWN/MOBILITY –

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog