Monday October 1, 2018

Warm Up 128 (No Measure)

3 Rounds:

10/8 Cal Row/Aslt Bike

8 Hollow Body Y Pull

8 Hollow Body Lat Pull Down

6 T2B (srict)

6 Beat Swings

Squat Therapy (No Measure)

5 min Squat Therapy

-Work against box, wall or racked bar.

-Incorporate bands.

Metcon (AMRAP – Reps)

E2MOM for 10 min:

Pull Ups

2-4 Strict

3-5 Kipping

4-6 Butterfly
Score is total reps over all rounds.

Metcon (Time)

4 RFT:

20 Bar facing Burpees

20 Power Cleans @ 135/95
*18 min time cap*

Scale 1:

15 reps

@ 115/80

Scale 2:

12 reps

@ 75/55