Monday August 3rd, 2019

Warm-up

ALL: 6 min amrap: 8 plate ground to overhead (45/35) 12 plate deadbug (per side) 8 empty bar OHS 12 empty bar thruster

Metcon

OPEN: Metcon (AMRAP - Rounds and Reps) 6:30 min Amrap / 3 min rest(transition)

A) 6:30 Min amrap Bike 7/5 calories 10 Hang Kb snatch (5 per arm) (53/35) (70/44  rx+)

B) 6:30 Min amrap 35 Double under 7 Overhead Squat (135/95) (165/115 RX+)

C) 6:30 Min amrap 100 meter run 10 Db thruster (50/35)

Record each station score in wodify *for RX+ must do both KB and OHS at prescribed weight

LIFE: Metcon (AMRAP - Rounds and Reps) 6:30 min Amraps/ 3 min rest A) 6:30 min amrap Row 12/8 cals 10 Single arm DB swing (per arm)

B) 6:30 min amrap 60 heavy/regular rope single under 10 Slam ball

C) 6:30 min amrap 100 meter run 10 Plate thruster (35/25)

CORE

ALL: Metcon (Time) 5 min running clock

Plank hold *Can rotate between side/elbow/push up/ plank.

**Can you hold for whole 5 min