Kamp LOKAL: Jan 12, 2024

Metcon: 10 min AMRAP

30 Double Unders

15 Ground to Overhead (75/55)

Scaled:

Open 14.1

10 min AMRAP

20 Double Unders

10 Ground to Overhead (75/55)

OR

30 Single Unders

15 Ground to Overhead (55/45)

Strength:

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 6.5/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7.5/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

*5 Chin Up after each set.

Strength:

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 8/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9.5/10 RPE

*3 x 30ft Burpee Sprint after each set.

*Burpee Sprint is do a single burpee and then get up and sprint 30ft.