Thursday July 5, 2018

Warm Up 93 (No Measure)

2 RNFT:

Run 200m or row 250m

10 Inch worms

15 Squats

15 Beat Swings

10 Superman hold

+

2 RNFT:

10 Bird Dog w/ abduction

20 Dead Bug

Metcon (AMRAP – Rounds)

EMOM 6:

Odd – 2-5 Strict Pull Ups

Even – 8-12 Kipping Pull Ups

Metcon (5 Rounds for reps)

5 x 3 Min AMRAPS:

10/8 Call Row

30 Double Unders

8 KBS 70/53 lbs

Rest 2 min between amraps
Scale 1:

9/7 Cal

18 Double Unders

8 @ 53/35

Scale 2:

8/6 Cal

30 SU’s

8 @ 45/25

Metcon (No Measure)

3 RNFT:

20 Side Bends

40 Russian Twists @ 45/25

20 Toe Touches