Friday September 13th, 2019

Warm-up

ALL: Metcon (No Measure)

3 Round :30 wall sit *right into a :20 Lunge hold (per leg) *right into 10 empty bar thrusters *rest 1 min

Metcon

OPEN: Metcon (Time) Flashback Friday 15.5 27-21-15-9 Row cals Thruster (95/65)NO TIME CAP.

LIFE: Metcon (Time) 5 rounds 15 Kb swing 15 no jump/ no clap burpee 15 DB thruster (25/15)

Structural Strength

ALL: Metcon (No Measure) 3 Rounds 10 Db floor press 10 Seated band pull down 10 Reverse grip curl (use bar)