Monday May 13, 2019

Warm Up 10 (No Measure)

2 RNFT:
7 PVC Overhead Lunges
10 PVC Pass Throughs
10 Duck Walks (forward and back)
7 PVC Thrusters
+
2 RNFT:
45 Sec Bar Hang
15 Sec rest
45 Sec Wall Sit
15 Sec rest

Shoulder Press (5×5)

-Rest 5 Min between sets

Metcon (Time)

3 RFT:
21 Wallballs @ 30/20
15 Burpee to target
9 Deadlift @ 225/155
**15 min time cap**

Scale 1:
@ 20/14
@185/135

Scale 2:
15-12-9
@ 14/10
@ to target
@ 135/95