Thursday September 5th, 2019

Warm-up ALL: MYSTERY RELAY?

Structural Strength

ALL: Metcon (No Measure) 5 Rounds 10 hollow rock :20 hollow hold 10 hollow rock -rest :30 sec 10 strict pull ups (band) - rest 1 min

Metcon

OPEN: Metcon (AMRAP - Reps) 4 Rounds

Row SPRINT  12/8 cals -right into 10 Lateral pvc hop overs (24/20") -right into 10 Db push press (35/20) -right into Max set unbroken wall ball (20/14) -rest 2 min between sets.

Score is total Wall balls *Can you break 100?

LIFE: Metcon (No Measure) 4 Rounds Bike 16/13 Cals 14 Lateral box step overs 12 Db push press :30 Sumo squat hold