Warm Up 79 (No Measure)
3 RNFT:
10 Hanging leg raise
10 Good mornings
10 PVC Overhead Squat
+
2 RNFT
10 Hydrant with Leg Extension (/side)
10 Rainbows (/side)
Metcon (Time)
4 RFT:
200m Run
2 Rope Climbs (start seated from floor – OK to use legs)
10 DB/KB Snatch R
10 DB/KB Clean and Jerk R
10 DB/KB Clean and Jerk L
10 DB/KB Snatch L
Rest Walk 100m
@ 50/35
**20 Min Time Cap**
Scale 1:
-standing rope climb
@ 35/25
Scale 1:
100m Run
@ 25/15
6 Rope Pulls
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans