Monday July 9, 2018

Warm Up 95 (No Measure)

3 RNFT:

5 Burpee

5 Box Jump

5 Single Leg Box Step Down (/side)

5 Pull Up

+

6 Jefferson Curls

12 Shoulder Extension w/ PVC

Metcon (2 Rounds for reps)

EMOM 12 min

1 – Max Ring Rows (feet on box)

2 – Max Ring Dips (mod feet on box)

3 – Rest

Metcon (10 Rounds for reps)

10 x 1 min AMRAP

10 Burpees

Max Rep Power Snatches @ 155/105

rest 2 min between rounds

Scale 1:

115/75

Scale 2:

75/55

Metcon (No Measure)

3 Rnds:

6 Dragonflies

20 Hip Extensions