Tuesday October 24, 2017

Warm Up 25 (No Measure)

500m Row

15 Ground to Overhead w/ plate

15 Overhead Walking Lunges w/ plate

15 AbMat Sit Ups w/ plate

15 Sitting Twists w/ plate

+

2 RNFT:

10 Bird Dog (/side)

20 Dead Bug

Prowler Rope Pull/Push (Weight)

relay style

-rope pull and push back

-red beam to bay door

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

3,6,9,12,15,…etc

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Rest 15 sec every minute
Scale 1:

2,4,6,8,10,…etc

@ prescibed weight

Scale 2:

3,4,5,6,7,8…etc

@ 16/12

@ 45/25