Wednesday December 12, 2018

Warm Up 144 (No Measure)

Row/Bike

30 Sec Easy

30 Sec Mod-High

for 3-5 Min

then

2 RNFT:

5 RDL

5 Front Squat

5 Thrusters

5 Good Mornings

Clean and Jerk (1 Rep Max)

GET IT!

-20 min

Metcon (Time)

5 RFT:

7 HSPU

11 T2B

13 Wall Ball @ 30/20
**18 Min Time Cap**

Scale 1:

Modified HSPU

20/14

Scale 2:

L-Sit DB Press

Leg Raises