Thursday September 12th, 2019

Warm-up

ALL:

" Burpee Leap frog" - Plank edition

Then Tabata of Strict press (empty bar)

Skill

OPEN: Metcon (Distance)

12 min of work Row 200 meter Max distance HS walk - 3 attempts * 25 feet intervals

LIFE: Metcon (No Measure) 12 min of work :30 wall facing handstand hold 50 Ft DB bear crawl

Metcon

ALL: Metcon (AMRAP - Rounds and Reps)

6 min on / 2 min off

A) For rounds 100 meter sled push (110/55) 10 push ups (clapping RX)

B) For reps 20 Sit ups 10 Dual Kb snatch (35/24)

C) For rounds 25 DU 100 M Farmer carry  (50/35)