Valkyrie Strength and Conditioning – Group Class
Metcon
Coach Kyle’s Holiday WOD (AMRAP – Reps)
“Reindeer Gainz”
30 Minute AMRAP in Teams of 3:
0:00-10:00
Shoulder Press (75/55)
10:00-20:00
Back Squat (135/95)
20:00-30:00
Deadlift (185/125)
*Over the course of the 30 minutes, team must also accumulate 5,000m on a rower.
One person lifts at a time, one person rests, and one person rows. Switch stations as desired.
Rx+: Shoulder Press 115/75, Back Squat 185/125, Deadlift 275/185, Row 6,000m.
*Score = total reps completed as a team over all three lifts.
*Scale weights as needed.
