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Warm Up 47 (No Measure)
4 RNFT:
30 Sec Plank
30 Sec Wall Sit
30 Sec Bar Hang
30 Sec Handstand Hold
+
10 Worlds Greatest Stretch (/side)
Metcon (Time)
3 RFT:
800m Run
Rest 1 min
400m Run
Rest 1 min
200m Run
Rest 2 min
*30 min time cap*
-Scale this aggressively
Scale 1:
600m
300m
100m
Scale 2:
400m
200m
100m
Metcon (Time)
100 KBS @ 53/35
*6 min time cap*
-Go for large sets here.
Scale 1:
45/25
Scale 2:
35/20
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