Tuesday August 13th, 2019

Warm-up

ALL- 7 Min of Work: 10 Russian Baby Makers 25 ft Duck walk 10 Cossack squats 25 ft Duck walk

Skill-

OPEN: Metcon (No Measure) 12 Min Emom: Odd: 8-10 Pistols (alternating legs)

Even: 4-8 Dragonflies

Those proficient at pistols add 2 reps each round

LIFE: Metcon (No Measure) 12 Min Amrap: 5 X Goblet Single leg step down (3 count lower) :20 Goblet lunge hold (per side) :20 Single leg tuck hang (per side)

Metcon-

OPEN: Metcon (Time) For Time: 400 M run 3 Rope Climb 200 M run 6 Wall walks 400 M run 9 Overhead squat (135/95) 200 M run 12 Clusters (135/95) 400 M run 15 Power Cleans (135/95)

RX+ (165/125)

LIFE: Metcon (Time) 3 Rounds for time: 100 Meter Run 50 ft Bear crawl 100 Meter Run 50 Ft overhead walking lunge (45/25 plate) 100 meter Run 25 Medball Clean