WOD: Bi’s & Tri’s Day

WOD: Bi’s & Tri’s Day

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 90 Ft. Overhead KB Carry (right) 90 Ft. Overhead KB Carry (left) 15 DB...
WOD: Bi’s & Tri’s Day

WOD: Tricep Work, Pull Ups, Box Jumps, Running

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 16: 10 Pull-ups 10 Box Jumps w. step down (24, 20) 200 Meter...