12.30.20 WEDNESDAY “MILK THISTLE”

STRENGTH:

Every 2min for 10min:

5 Deadlifts

7 Chin Ups

9 Bent Over DB Row

METCON:

3 Rounds of:

27 Pull Ups (sub- 12 Muscle Ups)

27 Heavy Wall Balls…30/20…10/9

For Time

(12min Time Cap)

AB CENTRAL STATION:

9min AMRAP of:

24 DB Sit Ups

24 Grasshoppers

24 Med Ball Knees to Chest

24 Rt Side Plank Raise

24 Lf Side Plank Raise

For Total Reps