Tuesday – 121614

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Some of the kids practicing their box jumps.
Warm-up
Crossover Symmetry Activation

If you are someone with tendinopathy in your shoulder, you NEED to get back to doing Crossover Symmetry before the workouts. Also, ask a coach about the RECOVERY protocol to help get rid of any pain you might have.

Workout of the Day
EMOM for 10 minutes:
Perform 4 deadlifts, then AMRAP double-unders in remaining time.

Rx will be 245/173 for the deadlifts.
Rx+ will be 315/223 for the deadlifts.

If you cannot do double-unders, you will do box jumps instead.

Rest 5 minutes.
then

EMOM for 10 minutes:
Perform 6 burpees, then AMRAP overhead squats in remaining time.

Rx will be normal burpees and 95/63 on the overhead squats.
Rx+ will be bar facing burpees and 115/83 for the overhead squats.

Post your scores to the Whiteboard.