Amy Richardson - Congrats on her 33rd placing on Opens WOD 14.2 in the Northeast
am:
A. Back Squat - 3.2.1- heavy in each, max isn't the focus; just some volume with decent weight
B 12 min amrap @80
300m Row
20 Double Unders
10 cal AB
B. Light TGU KB Work - 20 reps, alternating arms
pm:
@110%
25 Thrusters (95/63)
200m Row
15 KB Swings (70/53)
10 burpees
rest 15 min
@110%
35 UB Wall Balls (20/14) to 10'
250m Row
15 Box Jumps (24/20)
5 Muscle Ups (unbroken) *if not, then do your max set and stop. If none, cancel out. Work MU later or before.
rest 15 min
amrap 5 @80%
10 T2B
5 Burpees
20'm Shuttle Run
A. Back Squat - 3.2.1- heavy in each, max isn't the focus; just some volume with decent weight
B 12 min amrap @80
300m Row
20 Double Unders
10 cal AB
B. Light TGU KB Work - 20 reps, alternating arms
pm:
@110%
25 Thrusters (95/63)
200m Row
15 KB Swings (70/53)
10 burpees
rest 15 min
@110%
35 UB Wall Balls (20/14) to 10'
250m Row
15 Box Jumps (24/20)
5 Muscle Ups (unbroken) *if not, then do your max set and stop. If none, cancel out. Work MU later or before.
rest 15 min
amrap 5 @80%
10 T2B
5 Burpees
20'm Shuttle Run
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