Friday August 2nd, 2019

Warm-up

ALL: Metcon (No Measure) :90 Kb calf smash each side Then: 2 rounds 200 meter run 20 single leg calf raise (10 per side) 5 Drop Jump (20" box) 10 Tuck jumps

Skill

OPEN: Metcon (Distance) 10 Min to build MAX height Box jump

LIFE: Metcon (No Measure) 10 Min of work: 15 Russian Kb swing (HAP) 30 Band poas march (15 per side) 7 RNT Reverse lunge (per side)

Metcon

OPEN: Metcon (Time) OPEN flashback Friday 18.2 and 18.2a

12 Min to complete

18.2 1-2-3-4-5-6-7-8-9-10 DB Squats (50/35) Bar facing burpee

OPEN: Metcon (Weight) 18.2a 1 Rep Max clean

LIFE: Metcon (AMRAP - Reps) 12 Min amrap 15 Wall balls 10 Burpee