Valkyrie Strength and Conditioning – Group Class
Metcon
Coach Aleta’s Holiday WOD (Time)
“Welcome to the Bear Cave”
For Time:
50 Squat Clean Thrusters (115/75)
*EMOM including 0:00, complete 5 burpees.
*10 Minute Cap*
Rx+: 135/95
CASH OUT
Metcon (AMRAP – Reps)
Max Time Bear Hug Hold with Slamball
RX: 100/70
RX+: 150/100
*Pick something heavy!
*The “Bear Hug” hold position will be with the slam ball held in the front of the body between the athlete’s chin and thighs. The bag will be supported with the lifter’s arms only in a “bear hug” position.
*Time starts when the ball is placed in the “Bear Hug” position. The hold is over as soon as the ball is no longer in the approved hold position and touches the athletes’ thighs, touches or moves above the chin or hits the ground.
*Every :10 = 1 Rep
