Thursday August 22, 2019

Warm Up 84 (No Measure)

Run 400m
20 Walking lunges
20 Good Mornings
20 Strict T2B/Leg Raises
Run 400m
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)

Metcon (Time)

For time:

3 rounds:
10 OH squats @ 95/65
10 Bar Facing Burpees

Rest 3 minutes

3 rounds:
10 power snatches @115/75
5 bar muscle ups

*16 min. time cap*
Scale 1:
barbell @ 75/55 (consider Front Squats)
C2B pullups

Scale 2:
barbell @45/35
modified pullups

Metcon (No Measure)

4 RNFT:
12 Tall Kneeling Banded Face Pulls
12 Tall Kneeling WY’s
50 Double KB Front Rack Carry

Rest 30 Sec
-Hold 1-2 sec in the banded face pulls and in the W and Y positions.