Wednesday June 5th, 2019

Warm-up ALL: 5 min on machine of choice THEN: 1 min couch stretch (per side) 2 min ankle opener (total) 2 min 90/90 hip flow Skill OPEN: 10 min emom (*RX+ legless rope climb (2)) Odd: 1-2 Rope climb Even: 12 alt pistols LIFE: 10 min amrap 10-12 3-point stance DB row (per side) 10-12 Knee to elbow 3 short rope foot lock drill Metcon OPEN: Metcon (AMRAP - Rounds and Reps) 3 rounds of 3 min amrap/ 2 min rest 12 front rack lunge (135/95) (185/135 RX+) 9 T2B 6 box jump over (24/20") *start where you left off